How to Gain Weight Fast |Build Muscle Fast

Posts Tagged ‘ Muscle Gain ’

How to eat for muscle gain? Most of us think we know the answer. The truth is this where most of skinny guys screw up and waste their hard work in the GYM. In This Article Vince explains the principles of Muscle-Building nutrition. He answers the questions like: How much to eat? What to eat? When to eat? How much protein? How much carbs ? How much fat? What is the most important meal? etc… Applying those principles to your nutrition and see the result yourself.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


The Skinny Guy’s Guide To Nutrition

By Vince Delmonte

“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high carbohydrate, high protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I’ll pack on all the weight I can now, then melt off the fat later,” was the common motto.

Many bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.
Obviously, not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.

The See Food Diet Is NOT The Answer

The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, ‘see food’ and eat it.  Not a bad option if you can avoid getting a potbelly in the process.  If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you want until you’re ready to audition for Rambo IV.

For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else.  These days, the majority of readers should know the fallacy of a See Food Diet.  Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you’ll add even more fat.  And from personal experience, and I’m sure many of you can personally testify,  putting the fat on is much easier than taking it off!  Conveniently, bodybuilders now have an  “off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter.

Muscle-Building Nutrition Principles

Mastering the principles of nutrition should be like mastering the principles of training – simple.  Master the basics and execute them consistently.  Think about the 80/20 rule.  80% of your results will come from 20% of your knowledge.  Taking what you already know and putting it into action consistently is the magic formula.  Let’s go over the most important nutrition principles you’ll need to practice to get your body growing.

Principle #1: Eat Often – Every 2.5 to 3 Hours

Don’t expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal.  Your body can only store so many calories per meal, so guess what this results in?  Bloating, poor digestion and unwanted body fat.

Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours.  Set your stopwatch to beep until you get something in your body.  Don’t view these meals as burdensome but as opportunities to fuel and grow your muscles.  Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!

And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it’s an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles

smaller. No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don’t be upset when people look surprised when you tell them you work out with weights regularly!

So how many meals should you be eating? That’s easy just divide the time you’re awake by 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you’re awake 18 hours a day, eat 6 meals.

What if one of those meals falls right before bedtime? Then eat up!  Take the opportunity to eat. If we went to the extreme we would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!

Also, don’t view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I’m going to go eat a snack?’ Every 3 hours you should be eating decent size meals that will make your body better.

Principle #2: Eat A Variety Of Foods

It is easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.

Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you will eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you measure the response a variety of foods. Don’t go for the boring and easy route.

Principle #3: Eat Enough Calories

Building muscle is an eating game because your muscles grow on calories.  Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank.  It’s not going to happen.  If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.

THERE IS NO WAY AROUND THIS STEP. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It’s like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It’s like saying you want to race a car as fast as possible but you don’t have any gasoline or oil. It’s downright impossible.

If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let’s not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.

Keeping track of what you eat is a lot easier than it sounds – it’s probably why most people avoid it, because they perceive it to be difficult.

Sure, you’re going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your ‘memory food bank’ will expand quickly.

Principle #4: Eat 40-60 Grams Of Protein Per Meal

Building muscle is not on  your body’s ‘to do’ list – simple survival is.   Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue.  Your body cannibalizes itself for the amino acids it needs!  This is the polar opposite of what skinny guys want.

Proteins should make up at least 35% of your overall caloric intake.  This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low.  Hit this level and you’re doing well.

It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.

Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes, go for whey, casein or milk protein blends.

Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal

Not getting enough carbohydrates will make you feel like you’re carrying a bear on your back throughout your workouts.  Your body’s gas tank is comprised of carbohydrates.  No carbs and don’t expect to get that car too far.

A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body’s preferred source of energy, carbs, are not available.

It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food.  Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts.  Complex carbs will rarely get converted to fat unless you are clearly eating too many of them.  If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.

Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.

Principle #6: Eat 20-30 Grams Of Fat Per Meal

About 30% of your diet should consist of fat – this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. This is not as complicated as it looks.

Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don’t worry; the meal plans included have got you covered.

The only fats you MUST avoid at all costs – for so many reasons – are trans fats.

Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.

To determine the amount of trans fat in a food you must know what to look for on the food labels.  Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.

Principle #7: Eat Vegetables With Every Meal

How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals called phytochemicals that are essential for optimal physiological functioning.

The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells.

Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.

The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.

Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout

No matter what anyone says, I believe this is the safest and most effective way to

maximize your muscle:fat gain ratio when bulking. In this article we will not discuss the topic of nutrient timing.

Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.

Principle #9: Plan Ahead

This principle could easily be number one because oftentimes it is not a shortage of  information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.

I strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line – be prepared.

Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time

I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It’s a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels.

Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.

This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.

Conclusion

Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you’ll be spending more time in the kitchen.   Taking these principles and applying them consistently over time and making them a part of your lifestyle is the secret.

More about the Author Vince Delmonte

Training Plateau is when you reach the point that no more progress is possible (at least it feels that way)don’t just dream about building muscle when you hit the plateau . You just need to take action to continue your progress. By that I mean the right type of effort .This Article from our expert Sean Nalewanyj will highlight the fundamental reasons for reaching the plateau and how to overcome this situation and continue your muscle building journey.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


If You’ve Hit A Training Plateau, Read This

By Sean Nalewanyj

We’ve all experienced it at one time or another…

Muscle gain truthOur training programs are running smoothly, and with each week that passes we’re successfully adding more weight to the bar, more pounds to the scale and more muscle size and thickness to our bodies. Then, all of a sudden and without warning, those gains come to a screeching halt and our muscle building and strength gaining progress is stopped dead in its tracks. In the bodybuilding world, this is referred to as a “plateau”. The very idea of this would send shivers up the spine of any serious trainee, as this plateau essentially means that despite our best efforts in the gym and in the kitchen, no additional progress can be made. What does a typical lifter do in response to this? They immediately begin haphazardly switching up their training routine in an effort to “shock” their muscles into new growth… They change their exercises and rep ranges… And they implement new “advanced techniques” such as forced reps, negatives and static holds in an effort to break through the plateau into new levels of growth. STOP! While exercise variety can sometimes be a reasonable option here, these plateaus exist as a result of far more fundamental reasons. They usually have nothing to do with the repeated use of the same workout. In the majority of cases, training plateaus are simply the result of overtraining. All we have to do is review some basic physiology in order to see why this is the case… When we train intensely in the gym, we are damaging our muscles. Each set that we perform digs a “hole” into the body’s recovery ability. When we leave the gym, the body then uses rest and nutrients in order to rebuild the damaged muscle and to fill up this hole.

Once the muscles have been remodeled back to their previous state, the body will then compensate by building additional muscle mass as an adaptive response to the stress.

So far, so good, right? Here’s the critical factor that you need to keep in mind… As you become stronger and add more and more weight to the bar on your exercises, the overall stress and resulting “hole” that is dug into the body’s recovery ability continually increases.

The advanced lifter who is bench pressing 300 pounds for 6 reps is placing his muscles and body under far more overall stress than the beginner who is benching 125 pounds.

What does this have to do with plateaus? Everything! If you are consistently adding more weight to the bar and pushing your body to higher and higher levels of stress each week, you MUST compensate for the increase in stress by reducing your training volume and frequency. If the stress from each individual set is constantly on the upward climb yet you are still performing the same number of sets and training days, your body will inevitably be pushed beyond its ability to properly recover in between workouts. Improper recovery means that the muscle is not given an adequate amount of time to remodel and to increase its size and strength further.

This is why your gains slow down and eventually stop; it’s because every time your body is about to compensate by increasing the size and strength of the muscles, you interrupt the process by placing them under more stress and digging a new hole into recovery.

If the hole never gets filled, you never progress forward, and you keep yourself on the plateau. How crystal clear and obvious is that? As you become more advanced, you must train less often and with fewer sets! Training intensity and volume are DIRECTLY related, and are part of a balanced equation that determines your progress. As one variable increases, the other MUST decrease. So to all of you out there who are “stuck” on this weight training plateau… Regulate your volume and frequency! Decrease the number of sets that you perform for each muscle group slightly, and consider inserting an additional rest day in between workouts. If by doing this you begin coming back to the gym stronger than you were before, you’ll know for sure that you were previously overtraining. A slight reduction in volume and frequency is usually all that is needed in order to make steady, uninterrupted progress in muscle size and strength.

Instead of panicking and reaching for the latest Muscle Mag for a new “ground breaking” routine, simply understand that the body has a finite amount of recovery ability and that as you grow stronger, you use up more of it on each individual set.

Reduce the volume slightly, consider inserting an additional rest day, and that is most likely all you’ll need to blast yourself through the plateau and into a new phase of growth.

Lear more about the author Sean Nalewanyj

Testosterone is the most important muscle building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build. don’t just dream about building muscle. This Article from our expert Sean Nalewanyj will highlight the main benefits of increased testosterone levels and will provide you with easy tips tp boost your Testosterone levels naturally

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


10 Simple Steps To Skyrocket Your

Natural Testosterone Production

By Sean Nalewanyj

I

If there is one substance that could be considered the “holy grail” of muscle growth, testosterone would be it.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle you can ultimately build.

Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with…

– Increased muscle size and strength.

– Decreased body fat levels.

– Increased sex drive and sexual endurance.

– Improved mood.

– Decreased levels of “bad” cholesterol.

Sounds pretty good, doesn’t it? Well it is, and in this article I’m going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in “steroid-like” muscle gains, they will definitely contribute to your overall bottomline results…

1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.

4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.

5) Reduce your intake of soy. Soy protein raises the body’s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.

6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your “binge drinking” nights and keep your alcohol consumption in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.

9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the “feel-good” chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains.

To learn more insider techniques for building a powerful, muscular body, I would strongly suggest paying a visit to MuscleGainTruth

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Strong Back is essential for any athlete. Because a stronger back means a stronger body and less pron to injery. The stronger you are the heavier you can left the more muscle building you achieve.This Article from our expert Sean Nalewanyj will explain the direct way to getting a stronger healthier back.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Instantly Increase Your Strength

On Every Back Exercise

By Sean Nalewanyj

Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform?

Sound too good to be true?

I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains.

What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment.

The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenario…

You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately, you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. Not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size.

Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size.

If you aren’t using lifting straps already, get on it. You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price.

To learn how to put those lifting straps to the best use possible by implementing the most effective workout routines available, visit MuscleGainTruth

You’ll be able to instantly download my well-known “26-Week Workout Plan” and can also view a full video exercise database to learn how to maximize the effectiveness from your exercises in the gym.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Muscle gain without getting fat is one of the goals we all hope we can achieve. Sometimes going for muscle gain and fat loss is walking into opposite directions in the same time. Vince wants you to accept the fact that to maximize muscle gain you have to accept some fat gain. Vince also explains how to minimize the fat gain during the bulking phase. Vince tells you how much muscle gain to expect and what is realistic in terms of muscle and fat gain.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Can You Gain Muscle Weight

Without Getting Fat?

By Vince Delmonte

There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on). Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues. Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere. Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on. This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule. For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will ‘bulk’ for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat. So that leads us to the next question you’re probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You’ve probably already heard of the guy who claims he’s added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue. A natural trained individual can hope to achieve about half a pound to one pound of muscle per week – if he’s doing everything correctly. If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needed to eat insanely high calorie intakes. The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that’s going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting. Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained – which as I’m sure many of you already know, is not a pleasant experience. So next time you decide you are going to do a ‘bulking’ phase, take a slower approach. Not only are you much more likely to maintain a favorable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don’t have to deal with this.

More about the Author Vince Delmonte

Big Biceps! I know I want them do you? I can bet that any guy would say yes. Vince explains how biceps training become ‘obsessive addiction’ and lists the main five common problems with bicep training .After that he reveals a step by step program to explode those biceps.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


How To Build Big Biceps

By Vince Delmonte

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps – every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an ‘obsessive addiction’ in the gym. I have seen guys do bicep curls in between sets just so they can ‘see’ a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’ Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.’ for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)! My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21’s which are ‘promised’ to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts? Let’s examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1  with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don’t you just do 10 sets? Even better, why don’t you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply ‘out do’ your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour. I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps ‘look’ big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and ‘smoking’ your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these ‘simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying. Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds: Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip. Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.) Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don’t underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

Big Biceips Program
Weight Training Program Notes:
  • Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
  • The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
  • Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
  • Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo’s are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
  • On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
  • Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
Conclusion

Focus on gaining an extra 5 pounds of overall weight this next 5 weeks. That works out to gaining about 2 pounds of dry muscle accompanied by some water and glycogen weight. An extra 5 pounds of overall weight should lead to at least an extra inch on your arms. Keep the program going for another 5 weeks and you’ll have a whole extra inch on your arm in about 10 weeks! Then tell all your friends to get tickets for the “Gun Show!”

More about the Author Vince Delmonte

The best muscle building vitamin . Yes there is such a thing not all vitamins are equal when it comes to building muscle or just gaining more strength . This Article from our expert Sean Nalewanyj will highlight the main reasons to have enough of this vitamin. oh by the way it is vitamin C..

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


A Bodybuilder’s Most Valuable Vitamin:
Are You Getting Enough?

By Sean Nalewanyj

Everybody knows that consuming sufficient amounts of vitamins through their diet is an important way to maintain overall health and to keep the muscle building and fat burning processes functioning optimally.

If you are deficient in just a single vitamin, it can potentially have negative effects on literally thousands of different processes within your body.

While every individual vitamin plays an important role in the overall picture, there is one that definitely stands out among the rest… especially when it comes to the specific needs of a hard training bodybuilder.

I’m talking about the water-soluble Vitamin C; the one vitamin that no serious lifter should be short on.

Here are 6 ways in which sufficient Vitamin C intake will benefit you both in and out of the gym…

1) It is a powerful antioxidant.

When oxygen combines with other compounds as a result of intense exercise and natural bodily processes, it can form what are known as “free radicals”. Free radicals are metabolic waste products that attack cells, mutate cell membranes and that have also been linked with many diseases such as cancer and diabetes.

Antioxidants battle against free radicals by either preventing their formation in the first place, or by latching on and neutralizing their effects. Through its effects as an antioxidant, Vitamin C protects the body from free radical damage.

2) It suppresses cortisol production.

Cortisol is a powerful catabolic hormone that is triggered as a result of stress, both from your workouts and from everyday life. Cortisol stimulates the breakdown of muscle tissue for use as energy, increases fat storage (particularly in the abdominal area), impairs nutrient transport into the muscles and inhibits muscle recovery in between workouts.

Vitamin C appears to have a measurable impact on reducing cortisol secretion in the body.

3) It assists in the formation of steroid hormones.

One of the major limiting factors that determines how much muscle a person can build is their natural anabolic hormone levels. Vitamin C assists in the formation of these hormones.

4) It enhances the absorption of iron.

Iron is what allows oxygen to bind to hemoglobin in the blood, which is then delivered to the muscles to enhance performance. Low iron levels will decrease the amount of weight you are able to lift in the gym and how long you are able to maintain a high level of intensity during your workouts.

5) It increases the integrity of the immune system.

Those following an intense training program should always be concerned with keeping their immune system functioning at optimal levels. This will help you to prevent sickness and to maintain top levels of performance throughout the week.

6) It reduces muscle soreness.

When taken close to workouts, Vitamin C has been shown to reduce muscle soreness in the days following a training session. While this doesn’t really have any direct positive physiological implications, it can be beneficial for those who would prefer to eliminate that deep aching that is usually felt in the muscles following a hard workout.
It should be clear by now that consuming adequate amounts of Vitamin C each day is an important part of maximizing the results from your program, whether your goal is to build muscle or to burn fat.

The recommend daily allowance for Vitamin C is just 60mg, however, this is a guideline set out for average everyday individuals and not for hard training athletes. Those who are following an intense muscle building and/or fat burning program will obviously require far higher amounts.

On the flipside, there are those who recommend taking “mega doses” of Vitamin C. Although Vitamin C is water-soluble (meaning the body can simply flush out an excess through the sweat and urine), mega-dosing is not natural to our biochemistry and could possibly interrupt other important bodily functions.

All things considered, I would recommend consuming Vitamin C in supplemental form in the range of 500mg-1500mg daily, spread out over 2-3 doses.

Try taking one dose in the morning, and another with your pre-workout meal. Most multivitamins will contain a small dose of Vitamin C in the range of 50-200mg, so purchasing a separate Vitamin C supplement is usually the best way to go.

You can also bump up your daily Vitamin C intake by increasing your consumption of natural foods such as tomatoes, apples, oranges and red/green peppers.

While you probably aren’t going to notice any immediate effects to your bottom line progress as a simple result of Vitamin C supplementation, it still can and should be part of an effective overall plan that will maximize your results over the long term.

Lear more about the author Sean Nalewanyj

Chest Muscles are the hardest muscle group to develop for most men. At least they think so when they fill related muscle building surveys. The bigger chest muscles you have the stronger you look.This Article from our expert Sean Nalewanyj will explain the direct way to getting a Rock-Solid Chest.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


How To Build A Ripped, Rock-Solid Chest

By Sean Nalewanyj

Everyone wants a huge chest, plain and simple.

It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest.

The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.

To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the greatest bang for your buck from your chest workouts, the true gains lie in your pressing movements.

Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I’m talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips.

There are no secrets, magic formulas or killer techniques that will “shock” your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains.

Here are the most effective lifts for packing muscle onto the chest:

Flat/Incline/Decline Barbell Bench Press

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion.

The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries.

They also prevent strength imbalances from occurring since one arm can’t cheat for the other. The only drawback is that you are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals.

If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.

Sample Chest Routines

Chest Routine# 1

Flat Barbell Bench Press: 2 sets of 5 to 7 reps Incline Dumbbell Press: 2 sets of 5 to 7 reps Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Barbell Bench Press: 2 sets of 5 to 7 reps

Wide-Grip Dips: 2 sets of 5 to 7 reps Flat Dumbbell Press: 2 sets of 5 to 7 reps

All sets should stay within the 5-7 rep range and should be taken to concentric muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week.

To learn the proper methods for training all of your other muscle groups, make sure to visitMuscleGainTruth . You can gain instant access to a complete online video lesson series outlining the most effective techniques for training your shoulders, arms, back, legs and abs, all in step-by-step detail.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

This article is about one single exercise that would have the greatest impact on your muscle gain . No you guesses wrong it is not the bench press . It is the old good Deadlift . Yes the deadlift is the best exercise to develop your entire body. Sean Explains that in details just keep reading 😉

Truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


The King Of All Upper Body Exercis

By Sean Nalewanyj

Okay, so you’re looking to pack on some serious muscle mass, right?

You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?

Good.

In this article I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.

No, it’s not a bench press or a barbell curl.

It doesn’t involve cables or chrome machines.

You won’t need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.

Sounds simple enough, right?

I’m talking, of course, about the undisputed king of all upper body exercises: the deadlift.

If you’re looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.

That’s the good news.

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across.

When performed properly, they’ll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn’t come to the gym in the first place. But if it’s serious results that you’re after, this is the price you must pay.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you’ll see gains just about everywhere.

The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a “spill over effect”, and will result in new, total body size and strength gains.

For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

There a few different variations of the deadlift, but in this article we’ll focus on the basic, standard bent-legged version. Let’s go over the proper technique…

Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.

Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.

Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.

Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.

Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.

I recommend performing deadlifts once a week for 1-2 all-out sets.

How many reps should you perform for each set?

Well, deadlifts are such an incredibly effective exercise that they’ll work no matter what rep range you use. My suggestion is to stay in the range of 5-7, but some people go as high as 20. Experiment and see what works best for you.

Treat your deadlifts with respect, and be prepared for the gains of your life.

Lear more about the author Sean Nalewanyj

Post Workout nutrition is the most important muscle building meal . Because of its critical timing.A proper post workout meal will increase your muscle gains and improve your recovery time. This Article from our expert Sean Nalewanyj will highlight the main benefits of Post-workout nutrition and why do you need it. Plus a description of the ideal post workout meal.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Catapult Your Muscle Gains With

Proper Post-Workout Nutrition

By Sean Nalewanyj

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.

We’ll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let’s take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special “post-workout meals”.

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein.

2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)

3) 5 grams of creatine.

4) 5-10 grams of glutamine. (Optional)

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice

2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.

After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Visit MuscleGainTruthto find out what they are, and how to properly approach these periods for the best possible results.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Chest, Back , Shoulders, Biceps ,Tricepses, etc …. Most of us have one or more muscle groups that we wish we can improve. This Article from our expert Sean Nalewanyj will highlight the basics for training each muscle group. Trust me when I tell you the basics will pack on muscle to your frame faster than you expect.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Quick & Easy Tips For Building

Each Major Muscle Group

By Sean Nalewanyj

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.

Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.

Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.

Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.

Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving “6-pack abs” through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.

Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ‘till you squat!”

Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of “leg biceps” is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.

Calves

If you really want those stubborn calves to respond, then stop worrying so much about “feeling the burn”, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Glutamine is a “No Brainer” supplement. This is the common belief amongst bodybuilders. Vince disagrees with that and presents what could be the first article discrediting the effects of glutamine. Vince believes that Glutamine has no muscle-building effects whatsoever and stands by that. Now before you give up on Glutamine just read till the end to know what benefits of Glutamine have been proven. Yes benefits ! Glutamine still effective in certain situations. In the end it is your own choice.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


The Skinny Guy’s Guide To Glutamine

By Vince Delmonte

When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their “Top 5 Lists.” I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

But I Thought Glutamine Was A “No Brainer” Supplement?

Creatine is a ‘no brainer’ supplement, protein powder is a ‘no brainer’ supplement, multi vitamins and fish oils are ‘no brainer’ supplements. Sorry, Glutamine, you did not make the team – despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don’t need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body – or at least one that gets you more dates and more respect at the gym!

Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious – nobody makes money disproving the credibility of a hot selling supplement!

So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.

Glutamine 101

Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3’s of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it – only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

Glutamine Claims

I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

“…glutamine helps with weight training and prevents muscle soreness…”

“…you need glutamine to repair your muscles.”

“…supplemental glutamine can help prevent your body from losing muscle.”

“…glutamine is not worthless. I train with bodybuilders every day and they recommend it.”

“Glutamine is the most important supplement for bodybuilders…”

“It boosts immune function which helps you recover from colds much quicker..”

“Taking large amounts of glutamine before a workout contributes to huge pumps…”

“Glutamine assists in situations of trauma which contributes to faster recovery…”

What Glutamine Sales Reps Are Afraid Of You Discovering

Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle – never mind for any weight trainer in general.

Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).

Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:

  • Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don’t cause enough muscular damage during your workouts to justify its use.
  • A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?
  • The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. – Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22
  • Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. – Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8
  • It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.
  • In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!

So Is Glutamine A Worthless Supplement?

Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.

When Glutamine Is Worth Using

David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:

  • Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.
  • During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.
  • During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.
  • ” Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu’s, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.

In Conclusion

At the start I stated that, “Glutamine has no muscle building effects whatsoever.” After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.

Save your money and put it towards food if you are motivated to gain muscle weight.

I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the ‘expert’ at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.

References

. . . . . . . . . . . . . . . . . . . . . . . . . . . .

1. Barr, David J., CSCS, MSc. Candidate.

Glutamine Destroying the Dogma,

Part 1

http://www.t-nation.com/readTopic.do?id=461188

Part 2

http://www.t-nation.com/readTopic.do?id=459884

2.Berardi, Dr. John M, Ph.D.

Appetite For Construction, JohnBerardi.com 2002 Nov 8

http://www.johnberardi.com/articles/qa/afc/afc_nov082002.htm

More about the Author Vince Delmonte

Build muscle while you sleep: don’t just dream about building muscle. This Article from our expert Sean Nalewanyj will highlight the main reasons to have enough sleep to develop your body muscular physique. And the dangers of the lack of sleep to your muscle building goals.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains

By Sean Nalewanyj

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.

If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.

What makes a proper sleep so important?

Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…

1) Mental focus will decline. One of the biggest problems with sleep deprivation is the effect that 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. Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times. 2) Physical performance will suffer. Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you’ll end up using less weight and/or performing fewer reps than you would normally be capable of. Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible. 3) Recovery will be interrupted. As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.

The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.

4) Hormone levels will be compromised. Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.

Simply put, sleep deprivation has a negative impact on every single one of them…

a) Cortisol – A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone – The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. Sleep deprivation measurably lowers testosterone levels.

c) 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.

d) 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. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease. So, just how much sleep is enough? As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to. The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must. In terms of building muscle size and strength, proper amounts of sleep will:

– Increase your mental focus and energy

– Improve your strength – Allow for proper recovery in between workouts – Lower cortisol levels – Increase testosterone – Raise growth hormone levels – Decrease insulin resistance That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night. See you in the morning!

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

To defeat your skinny genetics you need to play with different rules. This is one of the main statements Vince stands by in many different topics regarding skinny guys. Vince focus in this article on one of the main training technique most skinny guys forget about (i.e. strength training). Vince explains the six main reasons skinny guys should focus on strength training. After that he give you his 12 weeks strength training program for skinny guys “The 1 + 1 Skinny Guy Strength Program”. I suggest you give it a try and see the results yourself.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly recommended for those serious about making a dramatic change in there physique.


Defeat Your Skinny Genetics and Own 2010 : The 1 +1 Skinny Guy Transformation

Program

By Vince Delmonte

It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn’t pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn’t it? I thought so. So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different? Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I’ll take care of you, providing you with the best skinny guy transformation program.

My Own Skinny Guy Experience

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular ‘before and after’ pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life…

Skinny Guys Must Play By A Different Set Of Rules

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is – your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.

Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you’ve read this far, you won’t be making that mistake this year!

Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength

  • Strength training is incredibly taxing on the body’s central nervous system. Increasing your central nervous system’s work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
  • Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over – especially on those lagging body parts!
  • Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
  • Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm – brachialis and the brachioradialis – allowing him to curl much more weight on his curling exercises.
  • Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
  • Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
  • Strength training leads to progressive overload. If you are thinking, “But I don’t care how much I can lift. All I care about is not being skinny anymore and building a good physique. I’m not a power lifter or bodybuilder.” I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.
Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?

How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say – not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!

The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase Week 1-3

Monday
Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m

Stage 2 – 5 x 5 Strength Phase Weeks 4-6

Monday
Exercise Work Sets Speed Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Thursday
Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m

Stage 3 – 6 x 6 Strength Phase Weeks 7-9

Monday
Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 311 1 m
Calve Raises 3 x 15 311 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m

Stage 4 – 7 x 7 Strength Phase Weeks 9-12

Monday
Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Friday
Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m

Weight Training Program Notes:

  • You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
  • You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
  • You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift – go for it. If you know you will get better results with dumbell’s instead of barbells – don’t be afraid to follow your instincts and be involved in the training process.
  • For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
  • I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period.e.g. Let’s say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
  • For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
  • The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
  • You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
  • The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
  • You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.

Cardiovascular and Flexibility Training Tips

  • During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
    • At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
    • Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
    • Incorporate the cardio work to enhance your muscle gain goals – not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don’t try out for the soccer team at the same time you are trying to transform your body!
    • Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
    • Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.

Take The Challenge

Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

More about the Author Vince Delmonte

Wide and thick back is an essential part in a great muscular Physique. Most people are misguided when it comes to building a wide back many. Some people may even neglect this body part which is a mistake. This Article from our expert Sean Nalewanyj will highlight the main keys in developing a thick wide muscular back

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


4 Simple Keys To Developing

A Wide, Muscular Back

By Sean Nalewanyj

It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.

For most aspiring lifters, it’s all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.

Not surprisingly, those gains never appear in any significant form.

While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs.

I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.

It’s obvious why most lifters neglect these all-too-important muscles…

1) The back is not a “showy” muscle and you can’t see it in the mirror.

2) Back training is far more stressful and taxing to the body than chest or arm training.

3) Most lifters are simply unaware of how important the development of these muscles really is.

Allow me to let you in on a little secret…

If you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.

In fact, 70% of your upper body muscle mass resides in this area!

Nothing can replace the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.

Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.

There are 4 major movements that you must perform to properly develop your back…

1) Deadlifts

I cannot possibly stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift.

The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.

2) A vertical pulling movement

These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.

To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise.

3) A horizontal pulling movement

Otherwise referred to as “rows”, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few.

For maximum results, stick to a basic freeweight rowing movement. I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.

4) A shrugging movement

While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. A basic barbell or dumbbell shrug will do the trick.

Okay, let’s put it all together…

Deadlifts – 2 sets of 5 to 7 reps

Overhand Chin-Ups – 2 sets of 5 to 7 reps

Bent Over Barbell Rows – 2 sets of 5 to 7 reps

Barbell Shrugs – 2 Sets of 10 to 12 reps

For optimal gains in back size and strength, the above routine is ideal.

It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth. I’ve used this same routine for many years and continue to see steady progress in both back size and strength.

Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.

Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before.

…What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs?

For specific training information on each of these body parts make sure to visit MuscleGainTruth and find out how you can finally get the rock-solid muscle gains you deserve without spending endless hours in the gym.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Weight lifting and skinny guys have been a hot topic for a long time. By skinny guys I mean anyone having trouble packing on muscle mass. Whether it’s a hormonal imbalance or genetics cause. Vince explains that these guys can achieve their goals the just need to do weight lifting in a different way. Vince continues to explain the main rules a skinny guy should follow to not just to gain mass but to maximize their gain. The main points are to avoid volume work and isolation exercises.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Weight Lifting Rules For Skinny Runts

By Vince Delmonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn’t mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don’t.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you’ve got to change this pronto. Remember, you’ve only got so much time you are allowed to be in the gym for. Don’t you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat. Let’s not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don’t need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week – TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You’ve put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight – and you should – it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don’t do it. Period. It’s that simple.

Get ready for rule #5.

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he’s got more momentum going on than the Gravitron at the fair? He’s pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he’s out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don’t know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor. You want someone who’s been there, done that. They used to be a skinny bastard just like you and they’ve managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don’t feel like lifting? Have a good look at his body. You’ll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions – get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

More about the Author Vince Delmonte

I’ve just started a new website for  Fitness reviews it will include a reviews to diffrent muscle building programs/ebooks and supplements. Also it is going to include reviews related to other fitness issues like weight loss and strength training. The website is still new and I will be adding reviews soon. no it is you chance go to bodybuilding reviews and submit your request for a review for any specific product.

enjoy

P.S. I really appriciate it if you let your friends know about it too

There are three main different muscle fiber types. The type A Fast-Twitch muscle Fibers, The type B Fast-Twitch muscle Fibers and the Slow-Twitch. As Vince explains in this article that these different fibers are utilized in different situations and has different jobs. It is still important to understand the different types in order to plan your training to achieve the maximum results utilizing different types of fibers. After all our outside appearance, health and strength relay on all of the different types of muscle fiber.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Learning The Muscle Fiber Types

By Vince Delmonte

One factor that many people overlook when they do all their research about the best type of muscle building strength training program to go on is the various types of muscle tissue and what type of training is best suited to them.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type A more.

Some of the characteristics of the type B are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch

Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.
This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.
These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate

Training The Muscle Fiber Types

So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.
Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time.
Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers, you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.
So, next time you are trying to sort out your training plan, make sure to take the various muscle fiber types into consideration.

Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

More about the Author Vince Delmonte