If you want a powerful muscular physique that makes everyone stop and stare then you're going to be happy you picked up these free gifts compliments of two of my good friends.
Bulking up and eating like crazy, to gain muscle mass, is one of the most controversial topics in bodybuilding today...
Some people say bulking is a thing of the past… others say it’s a necessary evil for serious muscle gains, and insanely effective way to gain muscle mass. (Including us... well... until a few months ago.)
How To Gain Muscle Mass Without Getting Fat
Inside The Death of Bulking report you’ll discover...
•7 reasons why high calorie bulk up diets won’t produce any more muscle growth than ingesting an ideal amount of calories.
Gain 12 Pounds Of Muscle
In 21 Days The Natural Way
•Vince includes the exact meal plan he's used to pack on the 7.4 pounds of pure muscle! Consider this your late Christmas gift! (pg 8 and 9... feel free to print it off).
•How bulking up sabotages the number one anabolic hormone in your body. This hormone is your only shot at packing on pounds of muscle and without it you’ll NEVER get big and ripped.(Go to pg 21-22)
•Traditional mass building bulking up diets can be considered a form of self-castration (ignore this one if you’re a guy and enjoy wearing a bra). In plain English, crazy bulk up diets can convert your own testosterone into the female sex hormone estrogen! (pg 24)
•How bulking up can completely shut down your bodies most powerful fat burning hormone. (Find out on pg 26)
Inside the The Anabolic Amplifier Effect report you'll discover...
The most anabolic substance known to man.... more powerful than any drug! (Get shocked on pg 3)
How strategic "yo-yo dieting" for muscle growth DOES work for the purpose of gaining lean muscle mass. (Answer on pg 5)
The exact technique professional bodybuilders have been hiding from you for decades and how to prime your body to soak up 20 pounds of solid muscular weight in a "little-known" two-week window. (Find out on pg 9)
Learn the exact period of time to spike your calories to increases protein synthesis, improve nitrogen retention, and trigger your body to produce more anabolic hormones such as IGF-1 (insulin like growth factor), testosterone, and insulin. (Starting on page 12)
There is absolutely no reason why you can’t gain muscle mass without getting fat.
There Is No Reason You Can't Add 12 Pounds of Muscle by February 7th!
"Underground Strength Coach" Reveals 'Old-School' Training Secrets Guaranteed To Double Your Strength, Triple Explosive Power, and Create An Indestructible Iron-Physique...
Where we train and diet to get that lean muscled athletic body. Strong, Lean, Healthy and Looking good in and out of your clothes.
The common advice of just sticking to the big lifts like deadlifts, squats, and bench presses is great if you just want to add muscle mass and get as big as you can.
That's how I trained for years, but as time has gone on I now prefer the more trim, angular dense muscle body type.
Gain LEAN Muscle For The Physique of A Gladiator
In movies, gladiators are lean, muscled warriors. Think of the X-shaped physique (we talked about with John Romaniello the other day) which means: lean dense muscle, broad shoulders, a narrow waist, and strong, well-developed calves.
Gladiators fought lions, tigers, bears, and each other to the death. It’s not tough to see why gladiators have been glorified in movies, and it’s no mystery that most guys would kill to have a gladiator’s strength, stamina and, above all, lean muscled physique. They had dense muscles like hardened steel springs; they had the endurance and stamina to fight for hours on end; they were, beyond any doubt, badass.
For this gladiator workout, we’ll focus on making you look like a chiseled Hollywood gladiator, but with the strength, endurance and speed of an ancient one.
So let’s take a look at some steps to setting up an effecient and effective workout for lean muscle gains that could turn you, the average guy, into a lean muscled, modern day gladiator(without all the fighting).
In the end, these types of workouts will prepare you to face any challenge, catching the eye of the new girl at the office, competeing in your favorite sport and doing everyday chores — whether it’s moving a piece of furniture or building a deck.
Get Strong and Increase Muscle Density
I am not a machine guy, if you want lean muscle gains, strength and endurance with fat loss being an added plus Barbells, Dumbbells, Kettlebells and Bodyweight exercises. I wasn’t there but I’m pretty sure gladiators didn’t have all those fancy shiny machines. I like to do my workouts in a timed superset method. As an example:
1A) Incline Dumbell Bench
1B) Barbell Snatch
I set my timer for 15 or 20 minutes alternating back and forth. Max reps are 8 low reps 3, I pyramid my weights low to high. But my focus is to the heaviest weight ( I will usually do 2-3 sets with the heaviest weight). Rest is 30-45 seconds between exercises.
So, for these workouts, you’ll be dealing with free weights, kettlebells and bodyweight. Focus on big movements that use lots of muscles at once. The snatch grip deadlift is one of my favorites.
Get Tough Train To Endure
The lean muscle is great (she loves it) the strength (functional for everyday life), but you also need endurance (should you like a gladiator ever need to throw down strength is needed but so is endurance think MMA fighters).
This is where doing your workouts in circuits come in, taking rests only when you absolutely need it. Move from one muscle group to the next without breaks. Hit the bench, dive right into rows, do some squats, then do it all over again until you’re worn out.
You’ll build anaerobic endurance and the ability to lift heavy and long without crapping out. Alternate this endurance workout with your strength workout week by week for the perfect gladiator workout.
You’ll also need aerobic endurance — strong lungs. Here is the sample interval training workout from the 5 part lean muscle gains series I posted:
Minute 1: Walk at 3.5 mph
Minute 2: Jog 7.0 mph
Minute 3: Walk at 3.5 mph
Minute 4: Jog 7.5 mph
Minute 5: Walk at 3.5 mph
…
Minute 14: Running Hard (10-12 mph)
Minute 15: Walk at 3.5 mph
I also believe in doing some steady state long distance cardio read more about it in the lean muscle gains series and as an example try this:
Get outside for a distance run:. Alternate a fast pace with a more laid-back one and throw in a few all-out sprints. Do this type of run at least three times a week. It’s the easiest way to prime your lungs for maximum effort.
If your gym has a pool, consider swimming. It’s the most aerobically intense workout known to fitness trainers, and it’ll really get your cardiovascular system in shape.
So there you have some basic’s to set up a gladiator workout. As usual the idea is for building lean muscle, strength and unstoppable endurance. Stay with me here I have alot more info, workouts and healthy eating tips coming.
Lean Muscle Building For
That Lean Athletic Hollywood Body
For more on gaining lean dense muscle and fat burning cardio check out these other articles:
Today Vince Del Monte has a video to show us from his No Nonsense Muscle Building in a rush collection. If you think that short abbreviated workouts aren't enough for added muscle gains think again. In addtition to the video I wanted to remind you of Vince's birthday bash sale.
Vince Del Monte is running a 31st Birthday Sale on his 9-Disk No Nonsense Muscle & Six Pack DVD Series… plus he’s giving away EVERY SINGLE fitness program he released in 2010 as a bonus birthday gift – that’s a saving of $916 if you were to buy everything individually!
Okay check out The No Nonsense Muscle Building In A Rush Workout
"No Nonsense Muscle Building In A Rush" Week 1
1a: Standard Deadlift (4 reps)
1b: Shoulder DB Press (4 reps)
1c: Chin Up (4 reps)
Perform 4 reps for each set (1a, 1b, 1c) without taking a break in between sets.
Repeat for a total of 8 rounds.
NOW is the time to arm yourself with the weapons you need to * Create unbelievable muscle mass! * Command more respect! * Make everyone's head turn when you enter a room! * No more wasting time, and energy on trial and error. * No more making mistakes in the gym. * And no more surfing the Internet for the "latest and greatest" routine.
Here's What You're Getting Until Thursday December 2nd at midnight
* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)
Retail Price of $247.00
* No Nonsense Muscle Building (Digital Package)
Retail Price of $127.00
* Your Six Pack Quest (Digital Package)
Retail Price of $107.00
* Ultimate Muscle Advantage (Digital Package)
Retail Price of $97.00
* Birthday Bash Bonuses (Digital Package)
Retail Price of $485.00
The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!
Total Real World Value of Birthday Package: $1,113.00 But I'm guessing you're looking for a better deal than that?
Head on over to take a look at the insane Birthday sale offer
Celebrate Vince Del Monte's Birthday With His Muscle Building Blowout
For the next 48 hours my good friend and author Vince Del Monte is running a 31st Birthday Sale on his 9-Disk No Nonsense Muscle & Six
Pack DVD Series… plus he’s giving away EVERY SINGLE fitness program he released in 2010 as a bonus birthday gift – that’s a saving of $916 if you were to buy everything individually!
(Okay, birthday celebrations are only supposed to last for 24 hours but I guess Vince likes making his own rules…ha)
Here's What You're Getting Until
Wednesday December 1st at midnight
* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)
Retail Price of $247.00
* No Nonsense Muscle Building (Digital Package)
Retail Price of $127.00
* Your Six Pack Quest (Digital Package)
Retail Price of $107.00
* Ultimate Muscle Advantage (Digital Package)
Retail Price of $97.00
* Birthday Bash Bonuses (Digital Package)
Retail Price of $485.00
The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!
Total Real World Value of Birthday Package: $1,113.00 But I'm guessing you're looking for a better deal than that?
Head on over to take a look at the insane Birthday sale offer
You should note that Vince only re opens the doors to his DVD Series once a year and he’s done a limited run of 500 units. Last November he SOLD OUT in less than 2-days and in April 2009 he SOLD OUT in 3-days so I’m pretty sure you’ll want to check this out right away.
Whether you want to pack on some serious mass, get ripped abs or sculpt out a first-rate body Vince has a workout for you. Get a jump start on 2011 by carving out the sexy and striking body you are after.
With this offer you have no excuse to get into – or back into – the best shape of your life, and finally reach your goals.
I have 2 muscle building videos for you today. One is from Vince De Monte at No Nonsense Muscle Building. Vince (formerly skinny Vinny) is the guy known for taking the skinniest of guy's and packing muscle on them.
The second is from Sean Nalewanyj of Muscle Gain Truth.Sean understands the process of muscle building completely. he knows that building muscles is not easy at all. A quote from his book reads like - "Building muscle is one of the simplest things to understand but one of the most difficult to implement".
Muscle Building Exercises & Tips For Skinny Guys
Grab The #1 Best Selling Muscle Building Program at www.VinceDelMonteWorkout.com This Is TheSite That Includes The Most Powerful & Effective Muscle Building Workouts For Skinny Hard Gainers. You Are Guaranteed To Build Up To 41 Pounds Of Lean Muscle ...
The #1 Muscle Building Workout Tool www.MuscleGainTruth.com Learn how to build muscle and gain weight with these free natural bodybuilding tips. Improve your health, increase your energy, skyrocket your confidence and feel better than e...
Fact: 95% of people who begin a muscle building program will NEVER see any significant results! Learn how to avoid these fatal bodybuilding pitfalls and finally achieve the ripped, rock-solid physique you deserve...
Be one of the 5% yeah it takes work alot of work but it is well worth it when you start seeing the results.
If you are Serious about Building Muscle then these two guys can help you big time.
You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let's look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!
Click the link above to read the rest of the article
This is an article I came across by Charles Poliquin about squats. Give it a read and forget the nonsense you have read about the dangers of squatting.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. Among his most notable clients are these athletes
I have something a little different today. This article comes from Zach Evan Esh the Underground Strength Coach. If you have never read anything from Zach your missing out. Zach is one of the most passionate trainers I have ever known.
When it comes to building strength and muscle anyway, anyhow Zach is the man. This article gave me some great motivation for my workout today and I bet it will for you too. Enjoy!!
Before the internet, the world of strength and serious bodybuilding was in it's very own little world.
A small culture of people who shocked the rest of the world for doing what they did:
- Lifting HEAVY and straining the body
- Eating like Gladiators
- Transforming their body / Growing Muscles that stretched shirts
- The ability to perform feats of strength
Well, after this weekend's USC Cert, we had a few guys in attendance who were in their 20s and they had never seen the movie,'Pumping Iron' with Arnold Schwarzenegger.
I spoke of Franco Columbo deadlifting a small car and how the bodybuilders from back in the 70s were more of a hyrbid power-bodybuilder because they lifted so heavy.
They also were BIG proponents of bodyweight exercises performed in high volume and / or with LOTS of added weight.
Arnold would perform back workouts by performing mixed grip pull ups until he could NO longer hold onto the bar!
Other times it would 5 sets each of chin ups, behind the neck chin ups and close grip chin ups.
When is the last time you saw anyone cranking out 15 sets of pull ups?
There is a man by the name of Marvin Eder, who was known for his astonishing strength NOT just in exercises such as dips and chins, but his strength in the powerlifts and the military press.
He weighed under 200 lbs yet would perform parallel bar dips with 2 men, each hanging from his legs.
His workouts motivate me to consider 100 dips a warm up, NOT a workout.
Marvin could also squat 500 plus pounds for 10 deep reps and had a bench press over 500 lbs as well.
This reminds me: I am NOT strong enough and have lots of work to do ahead of me.
What about you, are you strong enough yet?
Are you satisfied with your strength in the below movements?
- Squat
- Deadlift
- Strict Press
- Dips
- Chin Ups
I'm gonna be hitting a playground workout shortly, and at the gym later tonight I'll be squatting and deadlifting.
Morning will equal tons of push ups, pull ups and dips. Evening has Squats and Deads.
I'm pretty fired up, motivated to be stronger.
I'll be training Rutgers Wrestling Team today as well.
I am excited to see the damage they're going to be dishing out as they get stronger and stronger training at The Underground Strength Gym, and, we'll be blasting their conditioning levels to a whole new level.
Once again....
All this talk of Marvin Eder and the men of amazing strength reminds me:
I am NOT strong enough and have LOTS of work to do ahead of me.
While watching the summer Olympics the last few days you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.
For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.
So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.
1.Instead of triceps pushdowns do parallel bar dips.
Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
2.Instead of barbell curls do close grip chin ups. Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
3.Instead of bench presses do chain or strap suspended pushups. While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
4.Instead of flyes with dumbbells do them with your bodyweight. These were a favorite chest builder of the first Mr. Olympia, Larry Scott. He preferred doing them with gymnastics rings but you can also do them on the TRX Straps. Either option is great and will pack size on your chest.
5.Instead of leg presses, leg extensions or leg curls do double and single leg squats. When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
6.Instead of crunches and sit ups do all of the exercises listed above. Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.
Now you know how to build muscle, Olympic style. Stick with these time tested exercises and all of the others listed in Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.
1) Include a lot of close grip chin ups and dips in your workout program.
2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.
3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.
4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.
5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.
6) Do an equal amount of work for both the triceps and biceps.
7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.
8) Stretch the biceps and triceps in between sets and after your last pump set.
9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same
For more info on how to build bigger arms tips and routines check out Muscle Gaining Secrets from Jason Ferruggia.
Jason Ferruggia is a highly sought after, world renowned strength and conditioning specialist based out of the New York/New Jersey area. Over the last 15 years he has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers and military personnel as well as countless weekend warriors, Hollywood stars and entertainers. Jason is known as “the secret weapon” by many of his clients for his unmatched ability to deliver awe inspiring results in record time. He has also been called “the most controversial man in the fitness industry today” for his outspoken views and politically incorrect, underground training methods.
Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own monthly column called The Hard-Gainer. He has authored over 500 articles for various other fitness related websites and magazines such as Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness Hers and Shape.
I remember the first publication I read specifically talking about the balance required in a workout. It was Alwyn Cosgrove’s The Professional Fitness Coach Program Design Bible.
He specifically talked about you must balance your pressing movements with your pulling movements. Extension movements should balance flexion movements. Rotation with the reverse movement, and so on… It was the first time it was ever explained so simply.
And yes, it can be simple for you and your programs.
If there isn’t a balance of the volume and load (sets x reps x weight) on all movements, then imbalances occur. And that is when injuries happen.
Simply, look for the balance.
Muscle Building Upper Body Workout example 1:
Bench Press, 4×8, 200 lbs = 32×200 = 6400 lbs lifted with a pushing movement.
Bent Over Rows, 3×10, 150lbs = 30×150 = 4500 lbs lifted with a pulling movement.
OT BALANCED!
The bent over rows should be adjusted for volume or weight.
All you would have to do is, change the sets to 4×10 and increase the weight to 160lbs and it will balance.
Bent Over Rows, 4×10, 160lbs = 40×160 = 6400 lbs lifted with a pulling movement.
NOW IT IS BALANCED!
Or you could do a different technique. You could balance the pressing movement with MULTIPLE pulling movements within the same workout.
Building Upper Body Muscle Example 2
Bench Press (pushing exercise)
Bent Over Rows (pulling exercise 1)
Face Pulls (pulling exercise 2)
Band Retractions (pulling exercise 3)
The goal is to maintain the integrity of the joint, balance the musculature to ensure optimal strength.
Here is the workout I performed with some key tips.
Swiss Bar Bench Press
Key coaching points to remember. Stay tight, chest up and drive the feet down. Try hard not to let the elbows flare outwards. Take a breath at the top and create tension. Hold that tension for the rep. Reset after each rep.
Cage Rope Climbing
This movement is extremely hard on the grip, biceps and back. The rope used in the video is 1.5″ nylon rope and it is anchored to the top bar of the power cage. In the video I also perform a hand over hand kettlebell lift. This movement is easy to setup. Just put the rope over the top of the power cage and anchor to the kettlebell.
One of the supposed rules of fast muscle gain is that in order for a muscle to grow it has to be exposed to a certain load (e.g. under tension) for 40–70 seconds at a given time. This simply means that every set you do should last somewhere between 40 and 70 seconds.
If you have never heard this nonsense before, I will give you a second to pick yourself up off the floor and stop laughing. To disprove this theory, I will point to the immeasurable number of lifters who have grown to enormous proportions without ever adhering to this rule.
Taking 40–70 seconds to do a set of 6–8 reps is the most ridiculous thing I have ever heard of. Lifting at this slow speed severely limits the amount of weight you can use and thus decreases the effectiveness of the set.
The only thing that long time-under-tension sets do is increase lactic acid production. This results in the burn feeling and may be what people are confusing with effective training. You can get a great burn by going for a swim or a long bike ride or by doing 1,000 crunches, but everyone knows this isn’t going to do a single thing to help you build muscle.
Fast twitch muscle fibers are the ones that have the greatest potential for building muscle and are only stimulated when the load is heavy, the reps are fairly low and the set lasts about twenty seconds or so.
So sets of five or six reps with 80% or more of your one rep max (1RM) are far more productive at eliciting fast muscle gain than sets of 10-20 reps with 50-60% of your 1RM done at slower speeds. That’s not to say that you should never do slightly higher reps or use less than 80% of your 1RM but that that type of training should never be the main focus of your program.
I hate to admit this, but back when time under tension was first discussed and brought to popularity, I did extensive experiments with this so called muscle building concept in my own private training center. Yes, I got suckered. After reading everything I could about time under tension, I immediately modified every one of my clients’ training programs. We experimented with longer time under tension sets of 40-70 seconds for over a year.
The results? Nearly every single client, to a man, got smaller and weaker. Those that didn’t remained the same size and strength or made marginal muscle gains, at best, that were far inferior to anything we had previously done. I admit it was a huge mistake, but trying things, making mistakes and adapting is the best way to learn.
The good news is that I have already done the experiments and made the mistakes for you. Learn from my misfortunes, avoid these deadly mistakes and you will be on the road to fast muscle gain in no time.
For a more effective approach to gain muscle, click HERE now.
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people gain muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more check out How to Build Muscle Fast tips
I have a real kick your butt video for you today from Jim Smith of Accelerated Muscular Development (AMD). What we have for you is a Power Combo that will pack on muscle fast. It is a 2 exercise combo guaranteed to kick butt and pack on muscle.
Pull-Ups and Ab rollouts. Ab rollouts? A very good and tough ab and core strength exercise. Pull-ups I hope you know that pullups are one of the best upper body strength and muscle building exercises you should be doing.
Give this combo a try. Don't get thrown by Jim's use of chains if you aren't strong enough to add weight to your pull-ups yet. Work on building up to adding weight for your pull-ups. Remember gradual progression is the key to building muscle and strength.
Now get to work! Talk to you soon.
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.
Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.
The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity when you pound the weights. If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.
Let’s get started.
Bulking Up The Brawn!
Your muscles grow on calories – 20-22 per pound of body weight to be exact. A 180-pound man will have the challenge of consuming 3960 calories per day.
Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.
Protein Portions Gone Wild
You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.
Why are you consuming so much protein?
The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.
This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.
Don’t Take Away My Carbs!
If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake. Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands. So the 180-pound bodybuilder will strive for 360 grams of carbs each day. As you can imagine, this is a much easier task then consuming 360 grams of protein.
Get Full On Fat
Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels. Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado. Not only do these foots boost testosterone production but they protein your joints and balance your hormones.
Double Up On Breakfast
The challenge of a muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.
I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.
Back Off On Off Days
Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.
Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day
* Breakfast 1 *
2 slices of whole wheat bread with 2 tbsp of raspberry jam
1 scoop of Iso-Smooth Protein Powder
* Breakfast 2 *
3 eggs + 3 egg whites plus veggies (omelet)
2 cups of oatmeal (cooked)
* Mid-Morning Snack *
2 scoops of Iso-Smooth Protein Powder
2 slices of whole wheat bread
1 tbsp of natural peanut butter
1 tbsp of strawberry jam
* Lunch *
1 large whole wheat bagel
1 tbsp of mustard
6 oz of your favourite deli meat (chicken or turkey is best)
2 cups of mixed greens salad
1/2 avocado (mixed into salad)
1 tbsp. of balsamic vinegar and 1 tbsp. olive oil
* Pre Workout Meal *
1 scoop of Iso-Smooth Protein Powder
5 chocolate/caramel rice cakes
* Post Workout Meal *
2 scoops of Iso-Smooth Protein Powder
1 large banana
* Dinner *
8 oz of fish or sirloin steak
1 large baked potato
1 full head of steamed broccoli
2 cups of mixed greens
1 tbsp of balsamic vinegar and 1 tbsp of olive oil
* Pre Bed Time Snack *
1 cup of cottage cheese
1 cup of mixed berries
1 cup of mixed nuts on top
Gain 10-Pounds Of Muscle In 4-Weeks – Off Day
* Breakfast 1 *
2 slices of whole wheat bread with 2 tbsp of raspberry jam
1 scoop of Protein Powder
* Breakfast 2 *
3 eggs + 3 egg whites plus veggies (omelet)
1 cup of oatmeal (cooked)
1 tbsp of natural almond butter (blend into oatmeal)
* Mid-Morning Snack *
2 scoops of Protein Powder
1 cup of oatmeal (blend into protein shake)
* Lunch *
1 large whole wheat bagel
1 tbsp of mustard
1 can of albacore tuna (in water)
1 tbsp of mayo
2 slices of mozzarella cheese (melted in tuna and bread)
* Mid Afternoon Snack *
2 scoops of Iso-Smooth Protein Powder
1 tbsp of natural peanut butter
* Dinner *
8 oz of fish or sirloin steak
1 cup of brown rice
2 full head of steamed broccoli
2 cups of mixed greens
1 tbsp of balsamic vinegar and 1 tbsp of olive oil
* Pre Bed Time Snack *
1 cup of cottage cheese
1 cup of mixed berries
1 cup of mixed nuts on top
END OF MEAL PLAN
As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford. The foods are easy to purchase and simple to prepare. I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.
I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this muscle building diet plan. Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.
Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?
Absolutely...and I'll tell you how.
It's all about meal timing and quantity.
Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.
The problem arises because many people simply CAN'T get more than 3 meals day.
Here's my solution...
1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.
2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.
3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.
4. Do your workout and have your post-workout shake.
5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.
6. Next day, repeat.
That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.
If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great muscle building progress!
I have been telling you about Vince Del Monte's new program Maximize Your Muscle and a number of you have made a very smart move by taking advantage of the $1 trial. Some other's have been on the fence and I'm sorry to say missed the $1 trial. But Vince is now offering a $10 trial (plus shipping and handling). Still a great deal so go check it out.
Okay so let's move on. What are realistic expectations of how much muscle anyone can expect to gain?
I am about to give you the “muscle geek” answer because you have been lied to by the bodybuilding supplements mafia, magazines and fitness industry as to what is actually possible…
They are making it impossible to build a body that gets better treatment by society.
Understanding the truth about muscle is your first step before dealing with your struggle of looking and feeling average and not living in a body you deserve.
Is it 5 lbs of muscle a month? 10 lbs a month? 20 lbs a month?
Why am I asking you this question? Well I just finished a debate with this guy from my gym on “How much muscle can you really build?”
He didn’t believe that I gained 41 pounds of lean muscle in six months and accused me of taking drugs. In his words, “Whatever dude… there is no way you gained 41 pounds of muscle in six months unless you’re taking something…”
I don`t blame the dude for being skeptical. I would be too.
Reliable bodybuilding and nutrition information isn’t that easy to find. Too often, eager for the quick gain, the inexperienced bodybuilder gets caught in the trap of exaggerated claims from the magazines and supplement companies, but I hope that over the next few days you’ll begin to trust me and see that I have your best interests in mind.
Next time this subject comes up with your friends, you will be able to help them set a realistic goal.
Click PLAY To Learn How Much Muscle YOU Can Really Build
Does that make sense? I trust that lesson cleared up that subject once and for all. If for some reason, you can’t watch the video, I teach the lesson below for more clarity:
How Much Muscle Can YOU Really Build?
Most gym rats expect to build LOTS of muscle really fast.
This is a myth. You can NOT build muscle really FAST. The majority of readers, customers and clients I work with have completely unrealistic expectations when it comes to quick muscle building.
I can’t put an exact number on how much you can gain but most people believe that they can build 20 pounds of muscle in three months…
…it’s amazing how many frustrated customers I get emailing me after their first month of training complaining that they only gained 5 or 10 pounds. I’m thinking to myself, “That’s fantastic, what are you complaining about?!”
There is no doubt you can gain 20 pounds of WEIGHT in 3 months, or even one month, but we are not talking about *weight* – we are talking about *DRY MUSCLE.*
Pure muscle tissue. Not water weight. Not glycogen weight.
Pure muscle weight!
There is not a chance in heaven that you will gain 5 or even 10 pounds of dry muscle in one month or even 3 months – not even close. I hate to be the messenger of this bad news but unless you are using growth enhancing drugs…
… it’s IMPOSSIBLE.
Many of you might be upset or discouraged about the TRUTH of how much you can actually build, but this knowledge will help you to eat and train with a more realistic perspective.
So how much muscle can your body actually manufacture?
Under the BEST possible circumstances (training, diet, supplementation, recovery) the average male body can create between *0.25 and 0.50* pounds of dry muscle tissue per week.
That’s the natural amount that your body chemistry will allow. So you’re looking at 1-2 pounds of dry muscle each month. Not much?
Well consider what your body will look like 12 months from now with an extra 12-24 pounds of muscle?!?!
Starting to see the importance of consistency?
The Skinny Vinny Transformation Story
Let me put my “Skinny Vinny” transformation into perspective if you’re still skeptical like the dude at my gym. From the first year of high school to the last day of University I lived as a long distance runner. I ran from 50-80 miles a week, was never exposed to heavy weight training and was undernourished eating low quality calories.
Now watch the extreme I went to. I went from running 50-80 miles a week to running 0 miles a week. I went from never doing weights to high weight training three times a week. I went from eating around 2,000 low-quality calories to a 4,000 calorie, high-quality, mass plan.
Going from a scrawny long distance runner to hard core bodybuilder is pretty extreme, and it’s going to produce some extreme results, which is exactly what I experienced. I trust that puts any skepticism in a new light. Also, I did not gain 41 pounds of DRY MUSCLE in six months.
The 41 pounds also factored in the increased muscle which was accompanied by increased glycogen and water storage in the muscles. More muscle equals more glycogen.
Most people can maintain up to 40 grams of glycogen per 100g of muscle tissue. So if you’re gaining 10 pounds of new muscle you’ll consequently increase glycogen storage by around four pounds.
So if you gain 10 pounds of muscle, your scale gain will actually be closer to 14 pounds (if you didn’t gain any fat).
And rarely will someone not gain any fat if they are gaining more than three pounds per month.
So, when you set your goals, clarify in your mind that if “20 pounds of muscle” is your *weight gain* goal or your *dry muscle* goal.
And then put realistic time frames on these goals based on the info I just shared.
If you simply focus on keeping your body fat between 10-13% fat while gaining around 5 pounds per month then it is safe to say you are gaining 1-2 pounds of dry muscle a month with 1-2 pounds of glycogen and water, and hopefully no more than a pound of fat.
I am going to add another point here. What a lot of people don't realize is the difference in your appearance even small amounts of muscle gain have. If you are replacing fat with muscle doing the correct exercises even a 3-5 pound gain in muscle can give you the appearance of adding 10 -15 pounds of muscle.
Think about your waist is smaller (adding muscle burns more fat) add even a very small amount of size to your delts and bang people will take notice trust me.
I have been telling you about Maximize Your Muscle by Vince Del Monte recently. Hopefully you went and checked it out. If so you know Vince is offering a $1 trial for 30 days. Great deal. bad news the $1 trial offer ends tonight.
Here is a little of what you get with Maximize Your Muscle: (By the way – this is all shipped to your front door!)
**The 2-CD "Blow Beyond Your Genetic Potential" CD in which reveals the origin of the program, the science plus Vince's inner views on living large.
**The 20-page Phase 1 MYM Print Newsletter and workout log
**The 2-hour Phase 1 Workout DVD (intense footage shot LIVE at the gym!)
**The Phase 1 LIVE 90-minute coaching call where you can ask Vince your personal questions about the program (call will be scheduled after Phase 1 ships)
**Access to the Maximize Your Muscle Members Only Discussion Forums where you can interact and get support with other like-minded members doing the same exact program as you -- This is BIG TIME.
And it all gets shipped to your door for a BUCK ($1). You've got to get in tonight though because Vince is shipping Phase 1 to the 1256 members already signed up on Friday. He wants everyone to start everyone together since this is a curriculum based program.
Plus, the $1 Trial disappears Thursday night.
Get the best techniques for adding muscle to your body without getting fat:
This is a letter I got from Vince Del Monte. If you downloaded his free report that I told you about a few days ago you may have got this too. read it and take it to heart. Because believe me when I tell you Vince does. Does Vince make some money doing what he does from you buying his product? Yes! (but not as much as you might think).
Here is the thing Vince does genually care. He is very committed to helping any and everyone he can. Maximize Your Muscle has been a labor of love and an intense study of getting past your genetics and building the body you have dreamed of.
And That is what Vince really cares about. Helping you get to your muscle building goals. So here is what Vince had to say.
This is a letter that is not like any you have received or I have ever written...
I believe that YOU are a unlimited being and have unlimitedpotential for unlimited possibilities. Just like champions in life, from any endeavor, you have a physical body and a mind to activate vivid images of how you want your body - and your life - to look.
There is something absolutely incredible about you.
Not only can you walk, talk, think and breath but you can buildsomething great with the potential you have. What are you going to build with the rest of 2010? You could build a business, a house, a relationship, a career, atrip or the greatest physique you have ever revealed. Do you have the COURAGE to start today?
I'm tired of "thinking about it" Lets give it a shot! CLICK HERE>>> Stop sitting on the side lines. Get in the game. Refuse to let others get what they want while you stand by and watch. The world has way too many people living in rocking-chairs andnot enough people JUMPING IN with both feet and going for it.
As you build your dream body and life, your family members,friends and work colleagues will be inspired by your passion andenthusiasm to want more in life than the norm. It's people like you who have the chance to make the world abetter place. Did anyone ever tell you that you have a real greatness insideof you? Has it ever dawned on you that this greatness deserves to berecognized by you? What are you waiting for? The year 2020? Can I count on you, to ACT TODAY? YES! I'm going to START TODAY.
Take home message: You have untapped and uncommon potential and you owe it toyourself to challenge that potential. What is a goal that is important to you in 2010? Building thebody you desire and deserve? Today is the time to put yourpotential towards that goal. Anyone you know who has aworld-class body has made the decision you're making now. It pains me to think that people live lives that are not areflection of their true potential.
It makes me sad. What ashame. What a waste. Refuse to live life defeated. Whether you struggle from pastfailures, bad habits or negative thinking - it's never too lateto turn a corner and start doing what others consider impossible. I urge you to take this golden opportunity to try MYM for a low-risk $1.00 30-day trial and see for yourself the dramaticincreases in muscularity and leanness.Maximize Your Muscle <<<<<<< Join Us Today Make Today "The Day"! In 2-days 831 new members have joined Maximize Your Muscle with apositive belief system to create greatness within themselves.
I am so, so excited to coach these unique individuals and help themrecreate themselves, reinforce good habits and beliefs and makesure they are on the right path. I am confident that each of them will achieve their goals and a few of my super elite transformations will earn a spot to befeatured in a future phase of Maximize Your Muscle, all expensespaid to the destination of the filming. Nothing like a little competition to bring the best out of anyone.
I hope you take this message seriously and JOIN US before midnight tomorrow so that you can challenge your potential and then blow beyond it. So what are you waiting for? Give me the word, by signingup and you can feel the life-changing results it will bring.That's a personal promise you can take to the bank. Let's make 2010 a special year for you! Youdeserve to give yourself the BEST. I Have Nothing To Lose And So Much To Gain!"
This article is going to show you 3 more methods that are usually untapped by most when trying to gain new muscle...
* High Frequency Lifting *
The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.
How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.
Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:
On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flys.
* Flexion Training *
The reason it works: hit each muscle group from three different angles each workout.
How to make it work: For your first exercise you hit the bulk of the muscle fibers with a mid-range mass-builder exercise, which would be a multi- joint/compound movement. Shoulder Presses, Bench Press, Squatting and Deadlifting are all perfect examples.
Your second exercise would target the muscle from a stretched position – a very vulnerable angle that forces a lot of untapped fiber recruitment. An incline bicep curl is a great example.
Your third exercise you select a peak- contraction exercise, which challenges the muscle to contract against resistance. This further helps activate every single muscle fiber without over fatiguing or over killing specific movements of a muscle (a very common mistake). A tricep kickback is a great example of a peak contraction exercise.
Methods you can experiment with: When you split up your body- parts, I see very little reason to incorporate more than 3 exercises per body part. Each body part should have a mid-range movement, a stretch movement and a contraction movement to maximize all the muscle fibers and prevent overtraining. A killer bicep workout would only include standing barbell curls, incline bicep curls and concentration curls.
Positions Of Flexion is the most sensible way to organize your exercise choices instead of the shotgun way of just picking a multitude of exercises for a body part without any specific reason.
* Unilateral Lifting *
The reason it works: it’s harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.
How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.
Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.
Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.
Important:
Go to Maximize Your Muscle right now to take advantage of Vince's $1 offer to get his incredible Maximize Your Muscle Program (including the workouts, the manual, the audio CDs, and the killer DVDs showing you all of the techniques to take your muscle gains to the next level.
This $1 Trial is only available until Thursday April 8th! I promise that you'll love this!
Very shortly Vince will SHUT DOWN the site for another 4-months, which is why he is totally hooking you with the most SHOCKING offer
Vince has ever made you... IF you qualify...
"Yes, You May Be Surprised That It's NOT Impossible To Win The War Against Your Genetics, And You Can Prove It To Yourself For $1 (plus s/h) With The First Edition of the New Maximize Your Muscle System—Specifically Designed to Exploit All TWELVE Unique Targets of Bodybuilding to Make Certain 2010 is Your Most Muscular Year EVER."
This is truly a gift for action-takers who want to blow beyond their genetic potential and take their body and life to a whole new level and make plateaus a thing from the past.
Suppose that's NOT you, please leave your kit on the shelf for someone else who is more serious and qualified.
Let me stress: please be sure to see if you even QUALIFY and meet Vince's 2 requirements to come on board because frankly, membership in the MYM monthly series is NOT for everyone.
Fact is, when Vince released MYM to 100,000 people in January, he had 957 people sign up, which PROVED this only appealed to VERY SERIOUS people prepared to make a continuous level of commitment.
Do you qualify?
The opportunity to MAXIMIZE YOUR MUSCLE is not for guys who sporadically workout or rejoin the gym off and on. This is not for you if show up late, slide out early, cheat your rep counts and hold anything back. Do Not Try Out The First Phase if you just can't get your shit together.
This may only be for the top 1% of my readers who are really serious. We're not trying to hit your genetic potential… we're crashing through your genetic limits and taking your gains to a whole new level!
Maximizing Your Muscle requires a continuous level of commitment. This is serious. We are serious. We are serious body builders dedicated to packing on intimidating size by exploiting all TWELVE unique targets of bodybuilding
YOU WON'T FIND ANYWHERE ELSE!
If you're looking for an advanced monthly muscle routines and exclusive coaching to grow beyond your genetic limits… keep looking… THERE IS NONE!
Until now!
You may think you've tried every program to build muscle, but until you target all twelve anabolic targets with Maximize Your Muscle, you're not even close to having a perfect physique.
For $1 to try it what could you possibly lose? Maximize Your Muscle <= $1 gets you started to your best body ever!
I have been telling you about Vince Del Monte's new program Maximize your Muscle (you did download his FREE report I Hope). Well Vince is opening the doors to Maximize Your Muscle with a trial offer for $1. Take advantage of this opportunity to blow past your genetics and let Vince train you.
At last build muscle and burn fat to get that head turning body. Let me now turn it over to Vince and give you more info.
Here's My Promise to You When You Try Out The First Phase in the Maximize Your Muscle Monthly Series...
Never Again Will You:
Just lift weights and hope good things happen. No longer will you just work a little harder and hope your muscles grow.
Believe that declining or slowed progress is normal. No longer will you experience disappointing weight training results forcing you to conclude you are the owner of bad genes.
Settle into a complacent maintenance mode. Face it, most guys know their workouts are not reinforcing muscle growth but they continue with random workouts out of fear they will lose size if they try something different.
Follow a training program without even considering why it should work. It's no wonder so many are dissatisfied with their results and just whine and complain and make excuses.
Rely on programs that have the plateau built right into the program! No longer will show up to the gym and crank out training sessions blindly in hopes of good results.
Let me share the details:
Each month's issue of Maximize Your Muscle is a 20-page hardcopy newsletter that will include a brand new advanced muscle routine that will put you on a collision course for getting muscular faster than ever. Here's what you get in each 20-page hardcopy newsletter:
1. Advanced Muscle and Secrets and Science. Each month we'll target 1 of the 12 anabolic targets that have the greatest impact for muscle growth. Most guys are lucky if they are hitting 2 or 3 of them.
2. One-of-a-Kind Advanced Muscle Routine. This months' featured workout is called, 100 Rep Muscle which I have never mentioned or revealed until now.
3. The Achiever Mind-Set: Not only are you going to learn how to blow past your genetic potential in the gym but also out of the gym so you can fulfill your potential in all areas of life - in your schooling and/or profession, your relationships, your fiances and lifestyle. You'll see how I've achieved some massive goals by the age of 30.
4. The Supplemental Edge: Discover what supplements are necessary to prime your body for maximum growth before you even step food in the gym. This is beyond my basic protein, creatine, multi, and EFA recommendations.
5. Muscle Meals In Minutes. Each issue will include a brand new dietary ritual, anabolic muscle meal and advanced strategies to prime your body to become a muscle building and fat burning machine.
6. Vinny's Inner-Views: This newsletter goes beyond just the physical. I'm going to take you beyond your overall potential in life.
How?
By pulling back the curtain to reveal my inner views which brought me success in all areas of my life: Family, Friends, Faith, Fitness, Fiances and Fun... (and with my fiance Flavia :) ) You won't find a bodybuilding or fitness author go this deep anywhere else in the world. I have a feeling this part of each issue will be your favorite section to read each month!
Each month you'll also get a 2-hour DVD! I will be sending you the lynchpin of the whole system to begin your advanced muscle training and man is it going to blow you up!
Rarely is there anything "new" but 100 Rep Muscle is truly revolutionary for so many reasons you'll read tomorrow.
Plus each month I've include the real difference-maker... it's interactive, that's all I'll say and you can read that tomorrow too.
Lastly I'm sending you something super cool and stylish to store your collection of monthly workouts in so that you can stay organized and motivated.
I'm also sending you a 2-Disc CD-Set called Blow Beyond Your Genetic Potential which reveals everything about the 12 anabolic
targets that make up this system.
You're probably wondering how much this investment is going to be! How much it's going to be to get a world class fitness champion and author as your own personal coach. I recommend you make a decision BEFORE you see the investment tomorrow. This can be your little test to see how serious you really are.
Tomorrow, when you see an email addressed, "I need your mailing address," make sure you close the door and read the entire page uninterrupted because I'm looking for the right people to work with and I have 2 requirements to even try out this program.
You might not even meet the requirements... Everything will be explained on the website tomorrow and I really hope you have the courage to try this out.
To blowing beyond your genetic potential in 2010,
P.S. Remember, I only have 1000 kits made. I picked this number because I have a readership of 100,000 and I figure only my top 1% will go for this. I anticipate all 1000 units will fly off the shelves....FAST. Don't hesitate tomorrow but PLEASE make sure it's right for you before joining. Have a great day.
The $1 trial offer ends at Midnight on Thursday and becomes $10 so take advantage of this Now
