Sean Nalewanyj - The Truth About Building Muscle
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The Truth About Building Muscle
Copyright & Disclaimer
- Copyright & Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. © 2007 - www.MuscleGainTruth.com - All Rights Reserved
2007 - www.MuscleGainTruth.com - All Rights Reserved
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The Truth About Building Muscle
Table Of Contents
Table Of Contents Chapter 1: Introduction
5
Chapter 2: The Muscle-Building Philosophy
20
Chapter 3: Structuring The Perfect Workout
36
Chapter 4: Optimum Muscle-Building Nutrition
80
Why Do Muscles Grow? Intensity and Progression Why Less is More
The 3 Components Of A Successful Workout The 5 x 5 Warmup Pre-Workout Stretching The Hypertrophy Phase Duration Volume Exercise Selection Machine or Free-weights? Resting Between Sets Ideal Rep Range Rep Speed Proper Breathing The Cool Down Phase Frequency Taking 1 Week Off Total-Body Training Leg Training Arm Training Strength Imbalances Lifting Straps Socializing Choosing a Training Partner
Anabolism Vs. Catabolism 5-7 Meals Per Day Calories Protein Carbohydrates Glycemic Index Chart Fiber Fats Water Alcohol
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22 24 32
37 38 43 44 44 46 48 51 53 55 58 60 61 61 65 67 68 71 72 73 74 75
84 87 89 97 102 105 103 111 114 118
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Table Of Contents
Chapter 5: Supplementing For Massive Gains
126
Chapter 6: Critical Feeding Times
177
Chapter 7: Muscle-Building Myths Uncovered
193
Chapter 8: Proper Rest & Recovery
207
Chapter 9: Closing Words
225
Protein Supplements Whey Protein Meal Replacement Powders Protein Bars Creatine Glutamine Multivitamins Essential Fatty Acids CLA N02 ZMA Tribulus Caffeine HMB Methoxy Taurine BCAA's Chromium Picolinate Citrulline Ecdysterone Myostatin Blockers Tyrosine Carnitine
Morning Nutrition Pre-Workout Nutrition Post-Workout Nutrition Pre-Bedtime Nutrition
Myths #1-15
Sleep Injury Prevention Taking Time Off Training With An Injury Training When You're Sick Taking a Day Off
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131 133 136 138 139 147 151 156 159 160 161 162 163 165 166 167 168 169 171 172 173 174 175
178 180 182 188
194
208 211 216 217 221 223
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The Truth About Building Muscle
Chapter 1: Introduction
Chapter 1: Introduction Here's the scenario… It's late at night. Most of the neighbourhood is asleep, but I'm still awake, sitting at my computer desk. It's been a long day, and I'm feeling pretty relaxed with my headphones on and a nice glass of ice water to my left. I finish answering the remainder of my emails and have successfully completed my list of tasks for the night. I'm not feeling super-tired just yet, so I decide to stay up and surf the web for a little while longer. Sitting comfortably in my reclining leather computer chair, I cruise on over to my favourite online supplement store. My supply of multivitamins is getting low, so I decide it's time to re-stock. I toss 3 bottles into my online shopping cart and pay the imaginary clerk with a few clicks of my mouse (isn't the Internet great?). I'm about to leave, but on the way out something catches my eye. It's a banner advertisement for an online bodybuilding program. The title reads: "Renegade Bodybuilding Guru Discovers Revolutionary, Never-Before Seen, Underground Anabolic Muscle-Growth Breakthrough!" Uh huh, yeah, right. I'd been involved in the bodybuilding and fitness scene long enough to pinpoint a false promise when I saw one. I decide to pay this website a visit just out of plain curiosity... *Loading Homepage* The title at the top reads: "Learn The Shocking, Never-Before-Seen, Underground Muscle-Growth Secrets That Will Literally Force Your Body into Anabolic Overdrive And Will Allow You To Gain 30 Pounds of Steroid-Like, Rock Solid Muscle Mass in 30 Days or Less!" I can't help but chuckle to myself as I read though the page.
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Chapter 1: Introduction
Although I'm fully aware that this website is nothing more than, well, a giant load of B.S, I do quietly admit that this fellow is quite the online salesman. The website is extremely well organized and put together. His writing style is equally as impressive; entertaining and witty, but also very convincing. I scroll down the page and begin reading through the sales letter. As I get farther and farther down the page, the humour that I once saw turns to contempt. I start to feel frustrated with the incredibly misleading message he's putting across and the false-hope that he is pounding into his readers' brains. What is he doing that is so terrible? Well, He's lying. He's lying straight through his teeth, and he's taking people's hardearned money in the process. A giant "Click Here To Order!" link is sprawled across the middle of the page. I quickly realize that there are probably quite a large number of people falling for this scam, and I become quite angry at the thought of it. I realize that the people who are buying into this far-fetched marketing hype are people just like me. The "me" of years back, that is. Who is the "me" of years back? I'll tell you who. The me of years back was a weak, skinny and unconfident person who couldn't stand looking at his body in the mirror. The me of years back wouldn't take his shirt off, didn't like going to the beach, and walked around with the painful self-conscious awareness of being the "skinny" kid. The me of years back would have done anything to become bigger, stronger and more muscular, but he didn't know where to start or whose information to trust. Eventually, he gained enough confidence and courage to make a change. He began by dedicating every ounce of his energy toward literally consuming and digesting every piece of available bodybuilding literature he could find. After countless hours of research, the most important thing he came to realize was that building muscle was NOT as complicated as all of the so-called “gurus” were making it out to be. In fact, it was actually very straightforward.
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The Truth About Building Muscle
Chapter 1: Introduction
There were no magical routines or secret supplements; all it took was the consistent application of a few proven, basic principles. He then put his newly gained knowledge to use, and didn't once look back. So here I was, 80 pounds of solid body weight heavier, sitting in the dark, reading about this so-called "bodybuilding guru" and his "Anabolic Muscle-Growth Breakthrough Program." I started thinking deeply. I envisioned all of the aspiring muscle-builders out there, desperately plugging away in gyms the world over, hopelessly tossing weights around, searching for that "magical" formula that would yield massive muscle gains. Some of them would achieve impressive results and would be able to confidently say that the effort they put in was proportionate to the changes they saw in the mirror. Many others (actually, most others) would not find the same success. Most others would lift until they were blue in the face, would battle through the sometimes unbearable burn of contracting muscle fiber, would literally dedicate every inch of their being to packing on some new muscle weight, and at the end of the day their mirrored reflection would remain the same. How can this be? "Renegade Bodybuilding Guru Discovers Revolutionary, Never-Before Seen, Underground Anabolic Muscle-Growth Breakthrough!" That's why. It's because the world of bodybuilding information is corrupt. Good old-fashioned hard work, patience and perseverance in the gym has been taken over, attacked and destroyed by an over abundance of miracle programs, secret musclegrowth pills, fancy, chrome gym equipment and straight-up lies. Angry, frustrated and motivated to change this, I double clicked the "Microsoft Word" icon sitting on my desktop. I took my headphones off. I shut my door. I pulled my chair up extra close to my keyboard, and I began to type. At the top of the page, in big, bold writing, I wrote…
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Chapter 1: Introduction
The Truth About Building Muscle. By Sean Nalewanyj. I started writing. I wrote, and wrote, and wrote some more. I went to bed that night. I woke up, and I began writing once again. I wrote, and wrote and wrote some more. I revised. I edited. I added. I took away. And then I wrote some more. A year later I was finally finished. What you're about to read is the bare-bones truth. I'm not going to purposely fill your head with all sorts of scientific, biological jargon to make this program sound "high-tech" or "revolutionary". Quite the contrary, actually. The goal of this book is to put the muscle-building process into perspective and to provide people with a simple, step-by-step system based on logical, proven principles.` Whether you're fat, skinny or just somewhere in between, the basic muscle-building methods still remain the same. Using this program, you will safely and efficiently build muscle, gain strength, burn excess body fat, and accomplish all of this as quickly as your body will allow. Some of this information you may already know, and some of it may be completely new to you. Regardless of what you currently know or don't know, I can assure you this: there is something here for everyone. Do you want to learn the truth about building muscle? Well, here it is…
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Chapter 1: Introduction
The Real Introduction I've been sitting here for a quite a while trying to think of a clever way to kick off this book. I've been exploring deep and into the farthest corners of my brain, searching for that perfect combination of words and phrases to fully encapsulate everything that this book is about. I'm thinking to myself, "wow, this book is really going to be something. Whoever is reading this is going to be absolutely captivated. They'll laugh. They'll cry. This book will become a part of them. By time they finish reading, they'll be so absolutely inspired and affected that they won't know what to do." That was me 10 minutes ago. 10 minutes later, I realize that I can't accomplish this. Why not? Well, it's because the information that I'm getting ready to write about is nothing special or super-exciting to begin with. My goal in writing this book is to make things simpler for you, not more complicated. So, that's exactly what I'm going to do. I'm not going to try and dazzle you with fancy words like "protein mRNA transcription" or "muscle sarcomere hypertrophy." I'm not going to write every sentence with plays on words, clever, witty jokes and flawless University level English. I'm going to teach you everything you need to know, plain and simple. Everything you need to know, and nothing more. As Bruce Lee said… "Absorb what is useful. Discard what is not." By the time you finish reading through this book, the concept of building muscle size and strength will make sense. And when it finally makes sense to you, you'll realize just how straightforward it really is. Contrary to what most people believe, building muscle is simple.
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Chapter 1: Introduction
I'm not saying that it's easy, but learning the proper methods and techniques to gaining muscular size is actually fairly straightforward. The problem is that since there is such an enormous amount of muscle-building information out there, it is extremely difficult for the average weightlifting beginner to know where to start. The seemingly endless heap of bodybuilding theory and science makes it nearly impossible to differentiate between the good information and the bad information, and believe me, there is a lot of bad information out there. This causes the majority of people to start off on the wrong path and waste valuable time and energy in the process. No one can blame them, because it's so easy to get caught up in this infinite whirlwind of bodybuilding misinformation, from books to magazines to the Internet. It's so easy to get confused of this routine or that routine, which exercises work and which ones don't, which foods to eat and which ones to avoid. The list goes on and on until you are eventually led to believe that building muscle is an infinitely complex process involving rocket science precision and an intimate understanding of human physiology. I mean, that's what it takes to build muscle, right? Wrong! It continues to amaze me how misguided the majority of people are when it comes to gaining muscular size. The reality of it all is that this ultimate goal is much more straightforward than most people make it. So if you are one of those people who has fallen victim to muscle magazines and socalled "miracle supplements", think again. Building muscle is not a complicated process. It is a very difficult practice to actually execute, however, understanding the basic guidelines to increased muscle mass and strength is an entirely different matter. What would you think if I told you that the basic principles for gaining muscle size and strength are the same today as they were back in the 1950's, 40's and even 30's? Well, you'd probably think I was crazy.
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Chapter 1: Introduction
It would seem obvious that with all of the rapid advances in sports science and workout techniques things could only be getting better. However, if you look a little bit closer at the overall idea behind building muscle, you will quickly discover that this is not the case. While some areas of bodybuilding (such as proper nutrition and supplementation) have allowed today's lifters to make faster gains than those who trained years before, a lot of areas have actually gone downhill. Fancy chrome gyms, super-high-tech workout machines and bogus bodybuilding magazines have blinded many of today's hopefuls and have prevented them from making the gains they deserve. The first thing we must do as an opening to this book is to cleanse your mind of every piece of inaccurate bodybuilding information you have learned up to this point. We must purge all of the unnecessary nonsense that is confusing you and pushing you farther from your goals rather than closer to them. Although I know this probably isn't true, and may come as a bit of an insult: YOU DON'T KNOW ANYTHING ABOUT BUILDING MUSCLE! There, that's better. Don't be angry; just accept the above statement as if it were the complete and total truth. This way we can work with a clean slate and you can be completely open to what I tell you. You should not be asking questions such as "why can't I do this?" or "the huge guy at my gym said to do this." Yes, some people do achieve impressive gains in muscle mass and strength using their own unorthodox methods, but these are simply the people who have superior muscle building genetics and will grow no matter how they train. The principles outlined in this book are aimed at average people with average genetics that are looking to pack on the greatest amount of muscle that they possibly can and in the shortest period of time. And I know how hungry for success you are right now. I can literally feel your musclebuilding hunger oozing through these pages.
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Chapter 1: Introduction
Are you ready to set all of your fears and inhibitions aside? Are you ready to take your body to limits you never thought possible? Are you ready to blast your entire body into a gigantic spurt of muscular growth? Are you ready to finally be happy with your reflection in the mirror? Perfect! That's what I love to hear, and that's what I am here to help you accomplish. Anyone who is willing to make that commitment and put their body to the test deserves success. I am here to equip you with what I believe to be the absolute best muscle-building techniques available so that your hard work and perseverance pays off in its fullest, and so that all of your muscle-building goals are met. I can completely relate to anyone who is new to the weightlifting scene, and I want you all to follow the same path that I did…
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The Truth About Building Muscle
Chapter 1: Introduction
A Little Bit About Myself My name is Sean, and before I ever picked up a dumbbell I was nothing more than an average skinny guy with a far-off fantasy of being huge. I was never happy with my body, and all my life it had taken a toll on my confidence and on the way that I viewed things. I didn't like taking my shirt off or going to the beach because I was embarrassed about my weight and was afraid of being looked down on. If there was anything in my life that I wanted to change, it was that. I felt so weak and small compared to everyone around me. I did the whole "hiding behind baggy clothes" trick that most skinny guys do, even though I knew what was hiding underneath. Maybe I wasn't as small as I imagined, but it didn't matter. In my mind I was nothing. I would always whine and complain to myself thinking, "why can't I just be average?" Forget about being huge and muscular, I just wanted to feel like I wasn't a toothpick compared to everyone else! Then one day it hit me. As I was looking in the mirror, unhappy and unsatisfied, something inside my head just sort of snapped. I was absolutely sick and tired of being so preoccupied with my scrawny little body and decided that I could no longer continue this way. I started thinking really deeply about how badly I wanted to become bigger, stronger and more muscular. I realized that there was no reason to continue living my life this way, and that I could never achieve true happiness until I looked the way that I wanted to look. I thought back to the seemingly endless days where I walked around with my confidence in the dumps, doing everything I could to avoid showing people my body. I could remember the jokes and insults that I endured from my classmates, and the profound effect it had on my self esteem and on my outlook on life.
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Chapter 1: Introduction
In that very moment, I took the leap of faith and made the conscious decision to change. I started envisioning what my new body would look like: ripped, muscular and defined. I imagined the startled looks on my friends' faces as they stared in disbelief at my new physique. I envisioned the attention I would get from women and could hear them saying "flex your arm for me!" I thought about how amazing it would feel to put on a tshirt and feel the sleeves hugging my newly developed arms. Once I was able to create a clear mental image of the body that I wanted to achieve and could literally feel success at my fingertips, my mind took a 180-degree turn. This was it, I was really going to do this. I had made the decision and there was no turning back. I was going to prove everyone wrong and show them exactly what I was made of. If I truly wanted to be happy with my body then quite clearly the only way of accomplishing that would be to use my own power to change it. There is nothing more to it than that. I decided that no matter how hard it would be, how much work it would take or how much pain and discomfort I would have to endure; I would achieve my goal of becoming huge and muscular. That night I began researching, and let me tell you, there is a lot of bodybuilding information out there. The key for me was to differentiate between the good information and the bad information, and then put it to use. I literally spent hours each day soaking up every piece of bodybuilding literature I could find. I read anything and everything I could get my hands on to find out what the absolute best methods of building muscle were. A lot of my earlier days were a complete trial and error process, but eventually I was able to narrow it down far enough to figure out what worked and what didn't.
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Chapter 1: Introduction
The thing that I came to realize most from all of my research and training experience was that building muscle was actually pretty straightforward. I realized that there were no top-secret routines or magical supplements, just a few basic principles, which, if applied consistently, produced amazing results. A couple of months went by, and I had gained 12 pounds. My arms had also increased by an inch. The feeling was surreal. I could not believe that I was actually beginning to see and feel a difference in my body. I was actually able to look in the mirror and see my muscles becoming larger and more defined as each week passed. Not only that, but my friends and family were beginning to take notice as well. As soon as those first 10 pounds came, I knew I was hooked for life. I now weigh in at a lean and muscular 195 pounds. I cannot even begin to describe the feeling of transforming my physique from weak and skinny to strong and muscular as a result of my own hard work and perseverance. To go from being thin and underweight to having people asking me for bodybuilding advice is a feeling that can only be experienced to understand. My life has completely changed for the better now that I have pursued bodybuilding. No matter where I go or what I do, I am always able to walk around with my head held high. I get comments from people all the time who cannot believe the gains I was able to make in such a short time, and without the use of steroids. I am able to wake up everyday, look in the mirror and be overcome with a feeling of pride, knowing that I was able to change my body through my own effort and determination. That's the beauty of it. The satisfaction of reaching your goals is a feeling unlike any other, and is something that you must accomplish in order to understand. Well, what are you waiting for? The world is full of people with unrealized potential. You only live once, and there is no reason to continue living your life unhappy with the way you look.
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Chapter 1: Introduction
Your body is what houses your entire being, and when you are happy with your body, that feeling of satisfaction and pride will carry over to every other aspect of your life. You have all of the power you need to change buried inside of you. All you must do is realize that potential and then put it to use. If you truly want something, then go out and get it! I have no sympathy for a person who wants to accomplish something, has the potential to do it, but chooses not to. I mean seriously, let's make it count this time. Let's put all the pissing and moaning aside and get to work. Let's stop wishing we were muscular, and get muscular. You really do have the potential to do this. Reaching your goal of bigger, stronger muscles is simply a matter of having the right knowledge (the reason you bought this book in the first place), and then systematically applying it, over and over and over again. Combine that with patience (Rome was not built in a day) and perseverance, and you can't not be successful. I won't lie to you; it is very hard work. I heard a quote once and it said, "Building muscle is one of the simplest things to understand but one of the most difficult to implement." It's so true, and is something that you must be willing to face and conquer. Building muscle is hard! Anyone who tries to tell you otherwise is a straight up liar. Any advertisement you read for a book, magazine, workout gismo or miracle pill that tries to portray the muscle-building process as a walk in the park is simply misleading you and trying to steal your money. The job of this book is to deliver the truth. The truth is that building a significant amount of muscle is a difficult task, and will require you to face large amounts of physical discomfort in the gym and to constantly feed yourself with proper nutrients, week in and week out.
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The Truth About Building Muscle
Chapter 1: Introduction
It is all too common to see those who go to the gym for a few months and then simply quit. I would guess that around 95% of people who embark on the journey to physical greatness fall far short of what they had hoped to accomplish. One of the biggest reasons for this is that most people don't really know what they're doing. They read some bogus routine in their favourite muscle magazine, train 2 hours a day, 6 days a week, and then can't figure out why they aren't getting results. They end up tired and frustrated with little to nothing to show for their efforts, and soon enough they give up for good. This is also what makes reaching your bodybuilding goals such a huge taste of victory; knowing that while others are failing and giving in to laziness, you're sticking it out and becoming the best that you possibly can. Don't become a statistic! Become a success story! The beauty of it is that all of your passion and drive for success can be put to the best use possible. Why? Because I am going to show you exactly what you need to know to get the best results you possibly can. By reading this book you will have a very significant edge over those who choose to go about it their own way. You won't have to endure a strung-out trial and error process or waste any of your valuable time on routines and diet plans that simply do not work. I will literally save you hundreds of hours of painstaking research and will lay the entire muscle building process out for you in a simple, easy-to-understand lesson plan. You will learn in detail about all of the most important principles when it comes to building muscle such as overload and progression, training intensity, the most efficient workout techniques, proper nutrition, supplementation, recovery, and everything in between. By the end of this book you'll know exactly what you need to do to build the greatest amount of lean muscle mass that you possibly can and in the shortest period of time. From there on it will simply be a matter of executing the knowledge that you have gained, and that is the hardest part by far.
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Chapter 1: Introduction
You can have all the knowledge in the world but without the ability and inner-strength to apply that knowledge you will get nowhere, and very fast. I can fill your head with all of the best muscle-building information possible, give you a flawless workout schedule, set you up with a highly-effective diet plan and motivate the hell out of you, but without 100% passion on your part you will not make the gains you are looking for. In the end it all comes back to you, and to the decision that you have made. So before we get started on the “knowledge” portion of this book, you must make yourself a promise. Right now, as you read this, you must promise yourself that you will succeed at all costs. You must promise yourself that no matter how difficult your journey gets (believe me, it will get difficult), or how tempted you are to give up, that you will dig down deep and press forward. This is the only way that you will truly reach your goal of increased muscle mass and strength. There is absolutely no room for giving in and slacking. I transformed my body through week after week and month after month of the same repetitive application of a few basic principles. Yes, the journey got hard, and there were times when I thought about packing it in. All I can say is that giving up would have been the worst decision I ever made. Instead, I reached deep within myself and remembered just how badly I wanted to succeed. I remembered staring in the mirror, unhappy and unsatisfied with the way I looked. So instead of throwing in the white towel and giving up, I pressed forward and continued with my hard work. This is the same attitude you must apply, and is the only attitude that guarantees success. It's all about passion, and without passion you have nothing. Take the leap of faith. Make a change. Get that dream body that you deserve.
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Chapter 1: Introduction
Building muscle is not about working hard; it is about complete domination of every situation! It is not about trying to be the best; it is about total and utter disgust for anything else! It is not about training intensely; it is about willingly blasting your muscle fibers to their complete and utmost limits! This is it. Do you want to build some muscle? I mean, do you want to build some serious muscle? Well you can, and this is your chance. Starting right now. The fact that you have purchased this book tells me that you really want this and that you are willing to put in the time and effort to learn how. So pay close attention and let me teach you. You have made the conscious decision to change, and you have promised yourself that you will follow through. Let's get started.
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The Truth About Building Muscle
Chapter 2: The Muscle-Building Philosophy
Chapter 2: The Muscle-Building Philosophy Okay, it's time to begin. Hopefully by now you're motivated, pumped and ready to build some serious muscle. Unfortunately you'll need to spend some time learning how to build serious muscle before you attempt to do so. You would never build a house without blueprints, and this situation is no different. The purpose of this first section is to introduce you to some very important principles and ideas in an effort to mold your basic overall muscle-building approach. This book is much more than a bunch of random sets, reps and exercises tossed together; it is a holistic muscle-building philosophy. We are going to look at muscle-growth from its most basic roots, and this will allow you to see just how simple and straightforward this process really is. Now, before we get started, let me just say that I don’t claim that this is the only way to build muscle or that the principles that I outline are the be-all-end-all of the bodybuilding game. There are literally an infinite number of approaches out there, and each has its own unique advantages and disadvantages. What I am presenting to you is what I personally believe works best, and I base this on the following: 1) My own personal results 2) The hundreds of hours of research that I’ve conducted on the subject 3) The results that I’ve seen in others following these principles 4) The general consensus among many top level experts 5) The fact that it makes the most logical and rational sense These 5 factors combined have led me to support and preach everything that you are about to read. It is to my belief the most effective, efficient and logical approach to building maximum muscle size and strength in the shortest period of time possible.
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Chapter 2: The Muscle-Building Philosophy
I can honestly say that I believe anyone who follows this program as it is outlined will see dramatic, impressive changes in their body. The only way that this approach will not work for you is if you don’t properly apply it. If you do properly apply it, consistently and with dedicated focus, results are virtually guaranteed, and I truly do believe that. So while this may not be the only successful approach to building muscle, and while there may be many different approaches out there that do deliver solid results, I believe that the approach you are about to learn is without a doubt the best way. Now that that’s out of the way, let’s get down to business! The very first thing I would like to do is talk about a very simple concept, and one that is often overlooked. It’s the most basic question one can ask, and is infinitely important to understand during your quest to increased muscle mass and strength…
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Chapter 2: The Muscle-Building Philosophy
Why Do Muscles Grow? Did you ever really think about that? Do you even know why they grow? How can one possibly put together a solid weight-training program if they do not even know the answer to this basic question? Well, to tell you the truth, no one really knows for sure the exact science behind muscle growth. The precise biological steps involve all kinds of complex reactions that no one has quite uncovered yet. Don't worry about that, because in the grand scheme of things understanding the nitty-gritty biological processes involved in muscle growth really isn’t worth your time. It is the concept of muscle growth that is another matter, and is something that you should definitely be aware of and understand. Think of it this way: every single action and process that goes on within your body is centered around the ultimate goal of keeping you alive and healthy. You see, we humans tend to think of ourselves as such incredibly important beings who are here to serve some great purpose on earth. Now I'm not saying that's not true, but as far as mother nature is concerned, we are here for one thing: to stay alive and healthy so that we can pass on our DNA and procreate. It's that simple. Through thousands of years of evolution the human body has evolved and created natural alarm systems in response to stress in order to ensure our survival. Think about it: a) when you haven't eaten you feel hungry. b) when you haven't drank you feel thirsty. c) when something harms your body you feel pain. d) when you're out in the sun you acquire a tan. The action of muscle growth, scientifically known as "hypertrophy", can be viewed in exactly the same way.
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Chapter 2: The Muscle-Building Philosophy
When you go to the gym, you place your muscles under stress by lifting weights. Each repetition closer to muscular failure (the point at which your muscles “give out” and no further work can be performed despite your best efforts) creates deeper inroads into the muscle fiber and causes what are called "micro-tears". In other words, you are voluntarily inflicting damage on your muscles by "breaking down" the fibers. Your body will perceive this as a potential threat to its survival and will react accordingly. The moment you leave the gym your body will begin repairing these tears. Since the ultimate goal is to keep you alive and healthy, the body will rebuild the muscles bigger and stronger in order to protect itself against a possible future threat. Micro-tears through resistance training -> Repairing of damaged muscle -> Increased size and strength as a natural evolutionary response It's a simple concept, but crucial to understand. It's very similar to the way that the body builds calluses on the skin from overuse. Think of excess muscle tissue as one giant “body callus”. What conclusion can we draw from this? In order for muscle growth to occur, your body must perceive the work performed in the gym as a threat to its survival. This concept is absolutely crucial to understand and implement. So naturally if your workouts must be perceived by your body as a threat to its survival, then the more intensity you train with, the greater results you will achieve. Now pay attention. Although you have just begun learning about the basics of muscle growth, it is already time to share with you the absolute most important principle in the entire muscle growth process. It's actually two separate ideas, but they both go hand in hand. This principle is what muscle growth is ultimately based upon, and is absolutely, positively critical to understand and implement if you want to see real results. Gaining muscle is all about following this law, and you will only get the results you are looking for if it is put into practice…
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Intensity and Progression You see those two words up above? Consider those your two new best friends. In fact, say it out loud 10 times so that the words are tattooed on your brain and you will not forget their importance. Every single thing you do in the gym should be focused around the law of intensity and progression. Let me explain this all-too-important principle. 1) Intensity: The amount of effort exerted by the muscles on each given set of each given exercise. 2) Progression: Consistently increasing the amount of weight lifted or the number of repetitions performed on each exercise. I cannot possibly stress the importance of this principle enough. It is one that is often overlooked and is the main reason why most people do not see the results they are looking for. Your muscle-building success in the gym completely depends upon the law of intensity and progression. This law is at the very root of the muscle growth process. The Law of Intensity and Progression simply states that in order to build muscle, we must: a) Train with enough intensity and effort on each given set in the gym in order to trigger an adaptive growth response from the muscles. b) Progressively increase the workload from week to week by either increasing the weight lifted or the number of repetitions performed for each exercise. Let’s break it down…
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Intensity As I stated before, in order for the muscles to grow they must perceive the stress placed upon them in the gym as a threat to their survival. Therefore it is only logical that in order to achieve 100% of your potential growth, you must train with 100% intensity. When you enter the gym, it should be as if you are going to war. There is nothing more to it than that. There is absolutely no room for slacking or laziness here. If you truly want to add a considerable amount of muscle mass to your frame, you must be prepared for the inevitable discomfort that is associated with high intensity resistance training. You began reading this book in the hopes of building some serious muscle, and now you must be prepared to do what it takes to achieve that. The plain reality is that you will not make significant increases in muscle mass and strength unless you train at a level that is at (or very close to) your maximum potential effort. Instead of "100% intensity", I should have more accurately said "100% controlled intensity". The goal here is not to completely annihilate your body until you can't get out of bed in the morning. You will be putting forth a large amount of effort every time you train, but obviously this falls within certain limits. The idea of 100% intensity is simply this… Every set that you perform in the gym must be taken to the point of concentric muscular failure. Concentric Muscular Failure: The point at which you are unable to complete an additional positive repetition of a given exercise despite your greatest efforts. Side note: there are two basic phases to every exercise that you perform in the gym: the “positive” (concentric) and the “negative” (eccentric). The concentric portion is the “lifting” phase, such as the pressing motion of a pushup or the pulling motion of a chin-up.
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The eccentric portion is the “lowering” phase, such as the lowering motion of a pushup or the lowering motion of a chin-up. When we refer to “concentric muscular failure”, are talking about being unable to perform an additional positive repetition.
For example, let’s say you’re performing a set of bench presses. Your spotter helps you un-rack the weight and you begin your set. The first rep is easy to perform, the second is a bit tougher and as you continue the set each repetition becomes increasingly harder. By the time the 5th rep comes you’re pushing with all of your strength in order to make the bar move. After a hard struggle you finally crank out that 5th rep, and now you attempt a 6th rep. You lower the bar back down to your chest and begin pushing. Even though you are pushing as hard as you possibly can and with 100% of your effort, the bar will not budge and another repetition cannot possibly be performed despite your greatest efforts to continue the exercise. Your spotter helps you re-rack the weight. You’ve just successfully trained to muscular failure. This is point cannot be overstressed! If you want a significant amount of muscle growth to occur, you must take every single set that you perform in the gym to the point of concentric muscular failure. Remember, your body does not want excess muscle. This is an unnatural state, as we were meant to be lean and smaller framed. Muscle is a metabolically expensive inconvenience for the body to deal with. Why do you think it is that when a person stops training, their excess muscle tissue is broken down for use as energy? It's because your body wants to get rid of it! My point? YOU MUST FORCE MUSCLE GROWTH UPON YOUR BODY! In doing this, you will leave your body with no other choice but to increase the muscles' size and strength in order to protect them from a possible future attack. Don't you see? Muscle growth is all about adaptation to the environment.
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So put your muscles in a downright uncomfortable, painful environment so that they have no choice but to adapt and grow. If you are completely new to weight training then it will definitely be a good idea to ease yourself into the gym and gradually build up your training intensity. The goal here is not to kill yourself, but to safely push your body to its limits. It is very important that you always utilize proper form and make sure that your joints and connective tissue are not being stressed too heavily. Once you have learned the proper form for each exercise and have given your body a chance to adjust, you can then begin to stretch your limits a bit. It will also be difficult to mentally deal with the discomfort that is associated with training to failure when you first start out. I'd now like to explain the second part of the law of intensity and progression…
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Progression Although intensity and progression basically go hand in hand, this is without a doubt the most important part of the whole equation. Let's see if you can figure out why progression is so infinitely important by presenting a basic analogy… Envision a building. A 7.0 earthquake hits and the building is severely damaged. Workers rush to the scene to repair the damage that has been done and to protect the building against a possible future earthquake. Sure enough, a 7.5 earthquake hits and the building is once again broken down. The workers return and repair the building once more. Only this time they rebuild it even larger and stronger to protect against any possible future earthquakes. Now an 8.0 earthquake hits… Do you see where I'm going with this? In order for the muscles to continually increase in size and strength, they must be presented with greater and greater amounts of stress each workout. As I said before, muscular hypertrophy is centered around the body's natural reaction of adapting to the environment. Therefore, in order for the body to become larger and stronger you must continually and systematically increase the amount of weight you lift or the amount of repetitions you perform each week. In doing this the body will continue to adapt and grow to the ever increasing stress. Think about it; if you were able to squat 200 pounds today, and were still using the same weight 3 months from now, do you think you would have experienced any considerable gains in muscle size during that time? Of course not. Your body would have adapted itself to squatting 200 pounds and will only become larger and stronger when it is presented with a workload beyond that capacity. This is why it is so unbelievably important that every single time you set foot in the gym you have your plan of attack in mind.
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You should know exactly what you accomplished in the previous week and what you are striving to achieve this week. Since the ultimate goal of everything you accomplish in the gym is progression, then quite clearly the entire basis for building muscle is to build strength. I truly believe that if there is one important piece of advice to take away from this book, that is it. You absolutely, positively will not experience any appreciable gains in muscular size unless you focus on increasing your strength on each and every exercise you perform. This is a universal law of muscle growth and applies no matter what type of approach you choose to implement in the gym. The more you progress, the larger your muscles will become. This is the number one reason why most people don't experience the size gains they are looking for. You see, it's all about getting better each week. If you were trying to become a skilled guitarist, would you stick to playing one single song for months on end? Of course not. You'd learn how to play one song, and as you got better and better your mind and fingers would adapt to harder and harder songs. As you continually adapted to songs with higher and higher degrees of difficulty, your overall skill as a guitarist would increase. Get it? Got it? Good. Here's what usually ends up happening: the average lifter goes to the gym on chest day and aimlessly performs his various presses and flyes without taking note of how much weight he lifted or how many repetitions he performed. A month later he is completely oblivious to the fact that he is still bench pressing the same weight for the same reps and yet he still can't figure out why his chest isn't responding. Remember, if you continually present your body with the same stimulus week after week your muscles will have no reason to grow.
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Instead, you must focus on making small, continual increases in the weight you lift or the repetitions you perform each week, and in doing this your body will steadily grow larger and stronger. This should be your entire focus in the gym. You should be paying attention to the weight you use and reps you are performing with laser-like accuracy. Every time you enter the gym the first thing you should be thinking of is: What did I do last week? What must I do this week in order to improve upon last week? This is the ultimate bottom line. No progression = no growth. You now understand that the more you can progress, the greater your muscle mass will be. However, it is extremely important that you realize that strength is not gained overnight and should be increased at a gradual pace. Sure, squatting 5 extra pounds may not seem like a lot in the short term, but over time these small increases will equate to massive gains in overall strength.
By simply increasing the squatting poundage by 5 pounds or a few reps each week you can see how much this adds up over time. With the proper focus, one could increase their squat by 75 pounds in just a 4-month period. While the body's response from week 1 to week 2 would be relatively small, week 1 to week 16 would yield a huge response in size gains. This is why it is so absolutely crucial that you pay close attention to the amount of weight you lift each week and continually strive for improvement.
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Keep in mind that the example above is for someone who has never seriously trained before. The amount of time you have been training with weights and the degree of size and strength increases you receive are inversely proportional. That is, the longer you've been training, the slower your improvements will come. You will always experience your best gains in the first 3 or 4 months of training, and they will gradually slow down after that. Write It Down! I don't care how incredible your memory is or how much you insist that you "keep everything in your head", you absolutely must keep a written record of every workout you perform. By doing this you will have a visual representation of the exact weight you used and reps you performed in the previous workout. This is an extremely powerful tool and will enable you to progress as fast as you possibly can. By keeping a written record versus just remembering, you will be much more motivated to increase your weight and reps since you'll have to hold yourself accountable if you fail to do so. I know from my own personal experience that I slapped the most amount of muscle onto my frame and saw the greatest gains in strength when I began keeping a detailed record of each and every workout. It is also extremely motivating to be able to look back at previous weeks of training and have a concrete visual of the increasing weight and repetitions. I've made this whole process a bit easier on you by providing all of the workout sheets you'll need. Everything is laid out in an easy-to-follow manner and will allow you to very easily track your weight and reps on every exercise you perform.
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Why Less is More With all of this talk of mind-blowing intensity and discomfort you must have come to the conclusion that you will need to spend countless hours in the gym, week in and week out in order to achieve your goals. You've probably painted a mental picture of yourself endlessly slaving away against the weights twice a day, six days a week. I mean after all, the more time and effort you put into something the more you will get out of it. Building muscle must be no different, right? The answer to that question is a gigantic, definite, absolute NO! In fact, in order to achieve optimal muscle gain results you will only need to spend roughly 1% of your total available time in the gym! Sound too good to be true? Believe it. I know what you're thinking… "But Sean, you said that in order to achieve 100% of my potential growth, I need to put forth 100% intensity!" That is absolutely correct. However, when I said "100% intensity" I was in no way referring to the actual volume or duration of work you would be performing. Instead, I was talking specifically about the amount of total effort you would exert for the limited amount of work that you’ll actually have to perform. How limited? Roughly 3-4 hours per week. You see, when it comes to weight training for size, more is certainly not better. You are not going to the gym with the intent of completely annihilating your muscles, set after set, until they fall off. The idea is simply to yield an adaptive response from the body and not a thing more.
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When you train with weights you are simply "sparking" the muscle growth process. Once your body has been put into an adaptive position where it will be forced to respond to the stress placed upon it by rebuilding the muscles larger and stronger, you have done your job and any further stimulation will be counter productive and a waste of time and effort. From there on it is simple a matter of providing your body with the raw materials (nutrients) needed to facilitate growth, a topic which will be covered later on. In order to build muscle you must provide your body with sufficient recovery time in between workouts! I cannot stress this enough. When trying to add muscular weight, recovery is absolutely crucial. If you try to push your body beyond its ability to recover, you will be digging a deep whole that will move you farther away from your goals rather than closer to them. You must forget the traditional thinking of "more is better." It's sometimes difficult to let go of, but this notion simply does not apply to bodybuilding. This is the number one trap that almost all beginning lifters fall victim to. They assume that the more time they spend in the gym, the better their results will be. And who could blame them? In almost every other aspect of life this holds true. The more time you spend practicing on the golf course, the better golfer you will become. The more time you spend jamming on your guitar, the better guitarist you will become. The more time you spend studying for a test, the better you’ll perform. When it comes to building muscle, this basic and accepted logic definitely does not hold true. The average beginner spends countless hours in the gym hoping to pack on the pounds and instead ends up with taxed joints, a beaten down immune system, rampant fatigue, a deep nutrient deficiency and little, if any muscle growth to show for it. Do not become a victim of overtraining! Highly intensive workouts tax the mind and body much more heavily than most people know.
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It only takes a few sets of a few basic, proven exercises in order to see the best results you possibly can. Forget about all of the crazy "secret" techniques some lifters implement such as pre-exhaustion, drop sets, giant sets; these are simply unnecessary and a waste of time. The real techniques for building maximum muscle mass are actually very straightforward. A very influential figure in my muscle-building research is a man by the name of Mike Mentzer. Mike was a former pro bodybuilder and a huge proponent of low volume, high intensity training. I’ll sum this section up with a quote from one of Mike’s seminars that always stuck with me… “The goal is NOT to see how many sets you can MINDLESSLY endure, but to intelligently, knowingly, rationally, logically do ONLY what nature requires to activate the growth mechanism” Amen.
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Chapter 2 Review You now know that muscle growth is a product of the body's natural reaction of adapting to the environment. In response to muscular tears brought on by resistance training, the body will repair the muscles larger and stronger in order to protect against any possible future threat. Since muscle growth ultimately occurs because of the discomfort resulting from weight training, then naturally the higher the intensity we train with, the more dramatic our gains will be. Although we must train as hard as our bodies will allow by taking every set to the point of concentric muscular failure, we must also understand that training intensity and volume are directly related. This means that since we are training with 100% effort, we must limit the amount of time we spend in the gym and only perform as many sets as are necessary. In doing this we can prevent the chance of over-training and will allow our bodies to make steady, consistent progress. This is extremely important, because progress is the ultimate deciding factor between those who make significant gains and those who make modest gains. In order to consistently achieve greater and greater size and strength gains we must focus on lifting slightly more weight or performing slightly more repetitions from week to week. Keeping a detailed written record of every workout is the best way of efficiently accomplishing this.
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Chapter 3: Structuring The Perfect Workout You've now learned the basic principles and ideas behind muscle-growth and have formed an overall framework for your bodybuilding approach. By simply understanding the principles and ideas in the previous section you are already light-years ahead of your average muscle-building hopeful who is oblivious to these basic ideas and does not truly understand what he is trying to accomplish in the gym. It is not enough for me to merely say "do this exercise, for this many reps, for this long, for this day, blah blah blah, etcetera, etcetera." Sure, there are specific guidelines you will need to follow in the gym, but while I'm teaching you what to do in the gym, I also want to help you understand why you're doing it. Building muscle is not just about following set-in-stone numbers and exercise procedures, it is about understanding how to make your muscles grow and why certain approaches work better than others. The last chapter taught you about the basic principles, but they branch off into some more detailed guidelines that you must also understand and implement. It's now time to get specific and talk more in detail about how your workouts should be structured. In order to be successful you must follow these guidelines exactly as they are laid out. These are what I consider to be the most effective workout methods available, and if you follow them closely you will be greatly rewarded…
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The 3 Components Of A Successful Workout 1) 5 x 5 Warm-up (15-20 minutes) This is the first component of the workout and is designed to prepare your mind and body for the hard work to come. A successful warm-up will increase your strength and decrease your chance of injury. This component should consist of 5 minutes of low intensity cardiovascular exercise followed by 5 sets of low intensity weight training. 2) Hypertrophy Phase (45-60 minutes) This is the main component of the workout and is designed to trigger your body's adaptive growth mechanism by placing your muscles under stress. Every single thing that you do during this component of the workout is aimed at one task and one task only: stimulate new muscle growth. This will be accomplished by performing anywhere from 8-12 high intensity muscle-building sets. 3) Cooldown (5-10 minutes) This is the final component of the workout and is designed to relax your muscles and to help eliminate metabolic waste products created during the hypertrophy phase.
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The 5 x 5 Warmup A solid warm-up is the first component to any successful workout. Before you move into the hypertrophy phase and perform your muscle-building sets it is absolutely imperative that you prepare your mind and body for the work to come. By doing a proper warm-up you will greatly decrease your chance of injury (an injury is the absolute last thing you want) and will ensure that your muscles are ready to deal with the heavy weights and hard work you will be inflicting on them. The honest truth is that 95% of lifters in the gym are dead wrong in the way they warmup. Some people avoid a warm-up altogether (a costly mistake) while others simply have no clue what they're doing. In fact, the majority of people warm up in such a fashion that they actually decrease the quality of their workouts and prevent themselves from pushing the maximum amount of weight they are capable of. A solid warm-up should take about 15-20 minutes to complete. I know it isn't the most enjoyable thing in the world, but trust me, when an injury takes you out of the gym for 3 months you'll wish you had taken those few extra minutes to warm up. Now remember, a warm-up is just that, a warm-up. In no way should you be fatiguing your body during this period. The entire basis of building muscle is to lift the greatest amount of weight that you possibly can and for as many reps as possible. This is why it is absolutely crucial that your muscles are at 100% strength when the hypertrophy phase comes. If you feel that you are getting even slightly tired or that you are draining strength from your body, you must ease up and take things a bit slower. The first component of a proper warm-up is to perform 5 minutes of light cardiovascular activity. I personally choose the stationary bike, but any basic piece of cardio equipment will do. This will gradually raise your body's core temperature and will increase blood flow to your muscles. It will also stimulate your heart and lungs and increase your body's secretion of "synovial fluid" which will lubricate your joints and assist in injury prevention.
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As you are performing this simple cardio warm-up, envision the workout that lies ahead of you. Think about the muscle groups you'll be training and the intensity you'll need to put forth in order to achieve a successful workout. Since you already know the amount of weight you'll need to use for every exercise it will be easy for you to visualize the entire workout taking place and to create a clear mental picture of yourself successfully performing each lift. It's very important that you prepare your mind and body, since your mental attitude plays such a vital role in the success of your workouts. If you are not mentally prepared to workout, your performance will surely suffer. As you finish your 5 minutes of light cardio, make sure that your mind is psyched and ready for war. If you feel tired on any given day (which is bound to happen) take a minute or so to sit down and rid yourself of all negative thoughts and fears about the work to come. Remember your purpose in the gym and the self-promise that you have made. It is inevitable that on certain days you simply won't feel like working out, as this has happened to me on numerous occasions. Just remember that no one reached their muscle building goals without overcoming obstacles. If you are truly committed to the mission at hand then you will be able to rise above this natural feeling of laziness and deliver an intense and successful workout. After your 5 minutes of cardio you will move on to the second part of the warm-up process: weight acclimation. This is where you will take your first major compound exercise of the hypertrophy phase (we’ll discuss exactly what a “compound” exercise is later on) and perform 5 low intensity sets, gradually building up to your maximal working weight. For example, if you were training legs on a certain day then you would use squats as your warm-up exercise (don’t worry, all of the warm-up exercises are outlined in the 26week workout plan). Weight acclimation will prepare your muscles for your all-out, muscle-building sets without causing any fatigue or loss of strength in the process. Let me give you an example of how most people warm-up, and why this method, known as "pyramiding", is completely illogical and downright counterproductive. We'll use the bench press as an example…
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Let's assume this person, we'll call him Stupid John, maxes out using 260 pounds for 5 reps. Stupid John starts his workout by loading the bar with 135 pounds and cranks out a quick 15 reps. He rests a few minutes and then ups the weight to 175, performing another 10 reps. Stupid John then moves up to 200 and performs 8 reps. He is starting to feel fatigued, but continues building up to his maximum weight. He removes the 10's and 5's and slaps on another 45 to each side of the bar, making for a total of 225. He gets his training partner to spot him as he pumps out 7 reps. Stupid John is feeling great and starting to get a nice pump in his chest (we'll discuss "the pump" later on) as he moves the weight up to 245. He squeezes out 6 hard reps, re-racks the bar and prepares for his first muscle-building set. Stupid John loads the bar with 260 pounds and using all of his effort, barely manages to squeeze out his 5 reps. So, what was wrong with this method? I mean, John got a great warm-up, didn't he? Yes, he did, but at an extremely costly price. By the time John reached his first muscle building set, he had already prematurely fatigued his muscles and had drained out his strength from the previous ones. This ultimately sacrificed the amount of weight he could lift and therefore compromised the amount of stress he could place on his muscles. Why in the world would John want to fatigue his muscles before performing his musclebuilding sets? I mean, the "warm-up" sets he performed were not aimed at building muscle, correct? He was using a weight well below his maximum potential, and was not training to failure. So what were these sets for? Why would he want to drain his strength on a bunch of sets that will do extremely little to nothing for muscle growth? As I said before, a warm-up is just that, a warm-up. It is so absolutely crucial that you do not fatigue your muscles whatsoever during these sets. They are simply performed to increase blood flow into the target muscles and surrounding connective tissue and to fine tune your mind-muscle connection.
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In doing this you will gradually build up your body's tolerance for the heavy weights to come, thereby increasing your strength and preventing the chance of injury. You must avoid useless sets at all costs! Every single time you pick up the weights and perform a set it should be for a damn good reason. If you are not training with the ultimate goal of building muscle then you are simply wasting your time. As you perform every set in the gym you should know why. So, let's look back at the warm-up process and see what Sensible John would have done in this same situation... Sensible John would have started off by loading the bar with 130 pounds and performing a smooth, controlled set of 10 reps. He would rest a couple of minutes and then up the weight to 155, cranking out 6 easy reps. Sensible John would make sure not to fatigue his muscles whatsoever during these sets, as he knows they serve only to warm up his muscles and to prepare them for his first muscle-building set using 260 pounds. Sensible John then moves up to 185 pounds and performs 4 reps. After a few minutes of rest he pumps out 3 reps using 210 pounds. Sensible John then finishes his warm-up by performing a single rep with 240. He has now increased blood flow into his muscles and connective tissue and maximized his body's nerve-muscle contractions without causing any fatigue or loss of strength. He can now safely move into the hypertrophy phase of his workout at full strength and 100% intensity. His muscles are still fresh and ready to lift as much as they possibly can as he slaps on an extra 10, 5 and 2.5-pound weight onto each side of the bar and gets ready to perform his muscle building set using 260 pounds. However, instead of only performing 5 reps, he is now able to perform 7 reps. That's correct, by performing a proper warm up without fatiguing the body you will actually increase the amount of weight you are able to lift and thereby maximize muscle stimulation. This warm-up seems like a lengthy process, but keep in mind that you will only perform a warm up set for your first exercise of each major muscle group.
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Since compound exercises stimulate the use of more than one muscle group, this will mean that you perform even less warm up sets. For example, if you are training chest/shoulders/triceps, you will only need to perform a warm up for your first major chest exercise, since all basic chest presses also stimulate the shoulders and triceps. The same can be said for the back in relation to biceps as well as quadriceps in relation to the hamstrings. Remember, you must avoid useless sets at all costs and focus all of your energy on maximum weight, muscle-building sets. The hypertrophy phase is the only component of the workout that is directly aimed at stimulating muscle growth. You should complete a total of 5 weight acclimation sets in order to fully prepare your muscles for your musclebuilding sets. Here is a basic chart you can use to calculate your warm-up weights. The first column is the amount of weight you should use for each warm-up set (given as a % of the weight you will use for your muscle-building sets). The second column is simply the number of reps to perform with that weight.
You don't need to become a mathematician or bring a calculator to the gym, and a few pounds off will definitely not be a big deal. Don't get stressed out about getting these percentages dead on. Estimate as best you can or simply calculate the numbers and write them down before you go to the gym.
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Stretching As Part Of The Warm-Up: Is It Really Necessary? For years we've been told about the importance of thoroughly stretching our muscles before we exercise. It has been said that a proper stretching routine will significantly decrease your chances of injury and will keep you flexible and limber. Conventional wisdom isn't always correct, and I think the importance of stretching is a bit overrated. Studies are now showing that stretching provides absolutely no benefit as a pre-workout warm-up. In fact, some studies have actually shown that stretching your muscles before you workout can actually increase your chance of injury as well as decrease your strength. The goal of building muscle is to lift as much weight as you possibly can in a given rep range, so you can see why you'd want to have your strength peaked before you pick up the bar. A proper warm-up should consist of light cardiovascular activity followed by progressive resistance training just like the method described on the previous pages. This is the most efficient and effective way to prepare your body for the work to come and will do the best job at keeping you injury-free. So there you have it: a simple, easy-to-follow method to efficiently and effectively warm up before beginning your muscle-building sets. Do not underestimate the value of this procedure! It is extremely important and will not only decrease your chances of injury but will also maximize the amount of weight you'll be able to lift. It should only take 1520 minutes to complete when finished you can move right into the main section of your workout: The Hypertrophy Phase.
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The Hypertrophy Phase This is the most important section of the workout and should be performed with one goal and one goal only: stimulate muscle growth. The hypertrophy phase begins with the completion of your first muscle-building set and ends with the completion of your final muscle-building set. Instead of simply throwing a workout schedule at you and saying "go do this," I think it's very important that you gain a true understanding of why your workouts are structured the way that they are and how to properly perform them. To accomplish this, I am going to go through each individual component of the hypertrophy phase and teach you exactly how it should be performed and why.
Duration The hypertrophy phase should last no longer than 60 minutes. No, this is not some random number that I dreamt up out of the blue. It is a number derived from basic human biology. Why 60 minutes? There are a multitude of reasons why you should aim to complete your muscle-building workout within this time frame. This 60-minute period does not include warm-up sets, but comes into play beginning with your first muscle-building set and ends with the completion of your final muscle-building set. As I said before, the ultimate goal is to simply "spark" muscle growth using the least amount of volume necessary and in the shortest amount of time. Highly intensive training is extremely taxing on the body and it is simply unnecessary and downright counterproductive to spend extended periods of time in the gym.
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After about 45 minutes of strenuous exercise, the body releases a powerful catabolic hormone called "cortisol" which begins to stimulate the breakdown of muscle tissue for use as energy. If you are aiming to gain and preserve as much muscle as possible then you must avoid cortisol's negative effects like the plague. The longer you continue to train as this powerful hormone is circulating in the bloodstream, the greater its negative impact will be. In fact, after just 30 minutes of intense training your mental focus and intensity will begin a rapid downhill slide. This is why 60 minutes is the optimal time frame to complete this phase. It is long enough to complete all of the assigned exercises and sets but not so long that the negative effects of cortisol and other catabolic hormones will have any significant negative impact on your muscle gains. As the hypertrophy phase drifts beyond the one-hour mark, you will be doing yourself more harm than good. Your body will have stepped outside its optimal hormonal state, your muscles will be in a state of breakdown and you will be eating further and further into your all-too-important recovery time. Since mental focus and intensity will be also be very low, you will be increasing your chance of injury as well. Not only is it physically beneficial to complete the hypertrophy phase within 60 minutes, but it also serves mental benefits as well. Building muscle is all about efficiency. It is about completing the required work in the most effective manner and in the least amount of time. It is much easier to mentally deal with a short, explosive workout rather than one that drags on endlessly. You will be able to enter the gym, know the mission at hand, blast out the required sets and go home. You will not have to prepare yourself for a marathon workout lasting hours on end. Since you know there is a set timeframe to complete this phase, it will force you to take full advantage of each and every set you perform.
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Volume For maximal muscle gains, perform 5-7 total sets per workout for large muscle groups and 2-4 sets for small muscle groups. Large muscle groups are the chest, back and thighs (Although thighs consist of both the quadriceps and the hamstrings, they are always trained together and we’ll be considering them as one major muscle group.) Small muscle groups are the shoulders, biceps, triceps, upper traps, abs, calves and forearms. When I talk about "workout volume" I am simply referring to the total number of muscle-building sets that you will perform for each specific muscle group for each workout. Using this training system, you will be performing anywhere from 5-7 sets for large muscle groups and 2-4 sets for smaller ones. Remember, this is total sets per workout, not total sets per exercise. For example, if you were training chest, you might perform 2 sets of bench presses, 2 sets of dumbbell presses and 2 sets of dips, for a total of 6 sets. You would NOT be performing 5-7 sets of bench presses, 5-7 sets of dumbbell presses and 5-7 sets of dips. This is total sets for the entire workout with all exercises combined. And remember, this does not include warm-ups! As stated many times before, this training system is based upon efficiency. The truth of the matter is that as long as your hypertrophy phase is performed with 100% intensity and all sets are taken to true concentric failure, the muscles simply do not require very many sets in order for growth to be stimulated. Excessive workout volume is extremely common among lifters and is one of the major pitfalls that beginners make. The clueless beginner is stuck with the idea that "more is better" as he reads the muscle magazines filled with articles such as "Mr. Olympia's Killer Bicep Routine" or "10 tips for massive traps". He then proceeds to pump out 15 sets of barbell curls and dumbbell shrugs and can't figure out why he isn't growing.
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Wake up and smell the coffee! Do you remember why muscles grow in the first place? The goal is simply to yield an adaptive response from the muscles by presenting them with a workload they have never experienced before. Once this has been done, any further stimulation will be useless! If you go too far over the edge, you will actually take away from your gains. In fact, did you know that there is currently no research proving that a second set of any given exercise provides additional benefit to the first one? That's correct, 1 set of each exercise may be all you need to see the best gains of your life. This system uses slightly more to ensure complete stimulation, but many serious lifters have experienced their best gains with extremely minimal workout volume using only one set per exercise. So why is it that every time I go to the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bench presses and barbell curls? It's because they are simply misinformed! Well, I am here to inform you, and the plain fact is that 5-7 sets is the most you will need to perform for large muscle groups, and 2-4 sets is the most you will need to perform for smaller ones. Forget about all those 25 set workouts you did in the past, where you performed 5 sets of 5 different exercises. You are not at the gym to run a muscle-building marathon. You are there to convince your body to grow by training with a high level of intensity on a few basic, controlled sets. Believe me, if you train with the amount of effort that you should be, your body will not require very much convincing. Your workouts are about quality, NOT quantity. How much will each specific muscle group require? Well, there isn't really one absolute number that is set in stone. It may vary slightly depending on certain workouts, but since I'm going to lay all the workout schedules out for you, you won't have to worry about this. It may not sound like a lot now, but once you're in the gym training as hard as you possibly can, you will be physically unable to complete any additional work.
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Exercise Selection To stimulate as much muscle as you possibly can, you must focus on heavy, compound movements. There are 2 main types of exercises that you can perform in the gym: Compound Exercises: Multi-joint movements which require the use of more than one muscle group (i.e. squats, deadlifts, bench presses) Isolation Exercises: Single-joint movements which only require the use of one muscle group (i.e. tricep pushdowns, dumbbell raises, bicep curls) Choosing the right exercises is definitely one of the most important decisions you will make in the gym, and again, another gigantic mistake most lifters make. It's kind of a contradiction for most. They are in the gym to work hard and stimulate their bodies to grow, yet they choose the easiest and least uncomfortable exercises to try and accomplish this. They'll do lat pulldowns instead of chin-ups, leg presses instead of squats, machine flyes instead of barbell presses or cable rows instead of barbell rows. Does anyone see anything wrong with this picture? Remember, the ultimate goal of lifting weights is to convince your body that it is in lifethreatening danger. A simple little machine flye will definitely not accomplish this. I'll bet if muscles had a mind of their own, they'd be laughing hysterically at these pathetic wimps trying to choose the easy way out. Give me a break. If you want real gains, train like a real man. And training like a real man means choosing the proven meat and potatoes exercises which have packed the most pounds onto skinny frames than any other. I'm talking about the basic compound movements…
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- Squats - Deadlifts - Bench presses - Barbell rows - Chin-ups - Overhead presses - Dips - Lunges - Leg Presses Don't worry if you aren't familiar with some of these lifts, as they are all laid out for you in the exercise database. Isolation lifts do have their place in a solid lifting routine, but most certainly not in place of the basic compound exercises. Why? The basic compound movements will allow you to lift the greatest amount of total weight, will stimulate the greatest amount of total muscle fiber, and will promote the highest overall anabolic effect on the body. Consistently adding poundage to these lifts should be the basis of your entire routine. Do you think that back in the 1950's they were training with fancy "Cybergenics Multiple Resistance" machines? No, of course not. Like I said before, the real secret of building muscle is that there is no secret. The fact of the matter is that the absolute most effective muscle-building exercises are the same today as they were back in the 1940's, 50's and 60's. Nothing has changed! A barbell squat is still the absolute most effective lift for packing mass onto the lower body, just as it has been for decades. The deadlift, just as it has been for years, is still the king of all upper body exercises.
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It will also come as no surprise that these lifts are the most uncomfortable to perform. I guess life is just unfair that way; the greater the reward is, the harder it is to achieve. Well, tough luck! As I said before, this system is all about efficiency. These compound lifts, although extremely challenging to perform, are the absolute most efficient lifts out there. They will give you the most bang for your buck by stimulating muscle growth much more effectively than any isolation exercise ever could. Treat these lifts with respect and they will allow you to reach your goals faster than you ever thought possible. Once again, since all the workouts will be laid out for you, you won't have to worry about picking and choosing all the right exercises. Simply go to the exercise selection booklet included in this package and you will be able to see how all of the recommended exercises are performed. Each lift will be accompanied by a diagram and written description. If you're new to weight lifting, don't be intimidated by the amount of lifts you'll need to learn. For the most part they are fairly straightforward and after a few workouts you should have them down pat.
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Machines or Free-weights? Free-weights are, overall, the most effective tools to stimulate muscle growth, but machines can still have their place in a solid workout routine. A lot of hardcore lifters and old school enthusiasts will argue that free-weights are the only way to pack on serious amounts of muscle and that machines are simply a waste of time. While I agree that the basic compound free-weight exercises are certainly the most effective lifts one can perform in the gym, machines can still have their place. You see, this course is all about ridding your mind of conventional, illogical thinking. I want you to forget about chrome gyms with juice bars and cell phones. Instead what I want you to do is to look at the science of muscle growth from a new perspective, from outside the box. As I've said many times before, muscle growth is all about adaptation to the environment. The fact of the matter is that there are many tools both in and out of the gym that will stimulate muscle growth. Heavy resistance training is undoubtedly the absolute most effective way of doing this, however it is not the only way. Have you ever seen the calves on most hardcore cyclists? What about the biceps on farmers who stack bails of hay all day? As long as you present the muscles with a workload that is beyond their capacity, they will always respond to some degree. I was in the gym the other day and off in the corner there was a young guy performing a set of trap-bar deadlifts. This is a fairly rare exercise to see nowadays, but is quite effective at stimulating growth throughout the entire body, much the same as a regular deadlift does. It is different from a regular deadlift in that the lifter actually stands inside the bar, which encloses the lifter with its octagonal shape. This allows the exertion to run directly through the center of the body rather than in front as a regular deadlift does. Anyway, the point is that this lift is very uncommon and is something you won't see in the gym very often.
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Another group of guys then walked by as he was performing his set and I heard one of these young, misinformed lifters chuckle and say to the other "how are you supposed to get big doing that?" What a bunch of nonsense. It's ignorant comments like these that cause the rampant spread of misinformation the bodybuilding world is currently being attacked by. What makes a trap-bar deadlift so incredibly less effective than a regular deadlift? Because the bar is shaped differently? Because they've never seen the lift being performed before? Because it's not a bench press or a bicep curl? The point I am trying to make is that muscle growth is not strictly limited to the use of traditional barbells and dumbbells. Again, I agree that basic free-weight exercises should be the cornerstone of any effective lifting routine and that they cannot be replaced in their overall effect on muscle growth and total body anabolism. They are the most difficult to perform and will yield the greatest adaptive response from the body possible. Increasing your weight and reps in the big basic lifts like squats and deadlifts will definitely be your main focus in the gym. However, certain machine exercises are effective and will have a small place in your routine. It is simply a different way to stimulate the muscles and if used properly they can be fairly effective.
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Resting Between Sets Only perform your next muscle-building set when you feel that you are 100% recovered from the previous one. Some programs advocate the use of a 2-3 minute resting period between sets, some use 4-5 minutes, while others say that 1 minute is the optimal time frame. Do you want to know the real answer? The real answer is that there is no answer. You are in the gym with the goal of moving the greatest amount of weight you possibly can for as many reps as you possibly can. There is no way to assign one absolute period of time to rest between sets. Sure, having a set time period between sets gives more organization to the workout and ensures that you can complete all of your exercises in the targeted time frame, but this is not the best way to make sure that you give 100% effort on each and every set. How can you know for sure that you'll be fully recovered and ready for another set in exactly 2-3 minutes? You can't. The reality is that some sets will tax you very heavily and force you to rest longer, while others will not have as great of an effect. It all depends on which exercise you are performing, how much weight you are moving and how you are feeling on any particular day. The key is to listen to your body and perform your next set only when you feel that you have fully recovered from the previous one and can execute the set with 100% intensity and strength. Sometimes I rest for 3 minutes and other times I can rest as long as 6 or 7 minutes. After you perform an all-out set of squats to failure you'll know exactly what I'm talking about!
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Since your workout should last no longer than 60 minutes it is vital that you always watch the clock to ensure that you are not resting any longer than you need. You must move around the gym efficiently enough to allow for maximal rest between sets while still completing the assigned lifts in less than 60 minutes.
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Ideal Rep Range To achieve the greatest gains in muscle mass and strength, the majority of your muscle-building sets should consist of 5 to 7 repetitions. The rep range debate never ends. No matter what you read or who you talk to, everyone has their own opinion on what the "perfect" rep range is to allow for maximum muscle stimulation and growth. Well, I'm going to clear up the confusion once and for all and teach you the truth about choosing an effective rep range for the best results possible. Although you will be using a different rep range depending on what muscle group you are training, low-rep sets will be used the majority of the time. Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating maximum muscle growth and strength gains. So, the majority of the time, you will be using a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete at least 5 reps using proper form, but heavy enough that you cannot complete more than 7. If you can only perform 4 reps then the weight is too heavy. If you can perform 8 reps or more then the weight is too light. What's so special about 5 to 7, you ask? Well… 1) Each set will only last between 20-30 seconds. As I've said so many times before, maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range your sets will only last a short period of time, allowing you to generate 100% mental focus and intensity. As you already know, training with 100% intensity is critical to muscle gains and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all out effort lasting only several seconds.
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2) Muscle stimulation will be maximized. Our bodies our made up of 2 main types of muscle fiber: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercises but do not have very high potential for muscle hypertrophy. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for muscle hypertrophy and strength increases. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gains possible. 3) Maximal weight can be used. By using a lower rep range of 5 to 7 you will allow your muscles to handle heavier amounts of weight. As you already know, building muscle is all about building strength, and training in a lower rep range is the most effective way to dramatically increase your strength. 4) Lactic Acid production will be kept to a minimum. Training in the range of 5 to 7 will also decrease the amount of lactic acid produced in the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism (breakdown) and create an environment in the body where greater amounts of ATP can be generated. This will translate into greater power output and maximum strength. Okay, so we've established that most of the time, on most exercises, you will be performing 5-7 reps. However, this does not apply all the time or on every single lift.
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There are few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. As I mentioned earlier, our bodies are made up of 2 types of muscle fiber: fast twitch and slow twitch. Fast twitch fibers are utilized during short, powerful bursts, and therefore are best stimulated using lower rep ranges. However, the calves, abs, forearms and upper traps are made up predominantly of slowtwitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 will be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12. Don't worry about trying to figure out the rep ranges for all of your exercises, as these are all laid out for you in the 26-week workout plan.
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Rep Speed The concentric portion of the rep should be performed as fast as possible while still maintaining control of the weight. The eccentric portion should be performed in 2-3 seconds. Rep speed is another highly debated topic and when you enter the gym you'll see lifters tossing weights around at all kinds of different speeds. Some push the weights as fast as they possibly can while others stick with the "slower is better" mentality. To understand the speed at which you should perform your repetitions, you must first understand the 2 basic phases of lifting a weight: Concentric (also referred to as the "positive"): When the muscle contracts by shortening. This is when the muscle exerts force to move the weight against gravity. For example, the pushing phase of a bench press or the pulling phase of a chin-up. Eccentric (also referred to as the "negative"): When the muscle is put under tension as it lengthens. This is when the weight is lowered towards the force of gravity. For example, the lowering phase of a bench press or the lowering phase of a chin-up. So, how fast should you perform your reps? One big error a lot of lifters make is assigning a set speed to the concentric portion of the rep. Since you'll be training with as much resistance as you can safely handle, the weight should be heavy enough that you must exert maximum force at all times on the positive motion. It is extremely important that you are always in control of the weight, but it makes no sense to say, for example, that each concentric phase should be done in 4 seconds. Obviously reps 1-3 will be performed much faster than reps 4-7. As you get closer to reaching muscular failure the reps will naturally slow down as you push with all of your strength and your body's energy stores gradually run out. The rep immediately before muscular failure may take as long as 7 or 8 seconds to perform. Don't worry about how long the concentric phase takes to perform, just focus on moving the weight as fast and hard as you possibly can while still maintaining proper form.
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The eccentric phase is a bit different and can be assigned a basic time frame to be completed in. Do not underestimate the importance of the lowering phase! In fact, some studies show that more muscle breakdown actually occurs on the eccentric phase rather than the concentric phase. The most important factor when it comes to this part of the rep is that you are in complete control of the weight at all times. Since your muscles are about 2.5 times stronger on the eccentric phase, you will never reach muscular failure on this portion of the lift. That being said, you should aim to lower the weight in 2-3 seconds. You don't have to go with the super-slow mentality, just make sure that you lower the weight in good form and in a controlled manner.
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Proper Breathing On the eccentric portion of the rep, inhale. On the concentric portion of the rep, exhale. Breathing properly when you exercise will actually allow you to lift more weight and will decrease your chance of injury. It is very important that you do not hold your breath when you lift. Since you'll be training with as much weight as you can handle, holding your breath will cause a buildup of pressure within the body and could lead to a hernia or even fainting. Proper breathing is very simple, but must be correctly performed at all times. The only thing you really need to know when it comes to this subject is this: On the negative/eccentric portion of the rep, INHALE. On the positive/concentric portion of the rep, EXHALE. For example, if you were performing a bench press, you would breathe in as you lowered the weight, and breathe out as you pushed the weight up. That does it for the hypertrophy phase. You're almost ready to go home, but there's one more thing you must complete...
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The Cool Down Phase Once you have completed your final muscle-building set, you will move onto the final component of your workout: the cool down phase. This is a short and simple procedure that should only take a maximum of 10 minutes to complete. During this phase, you simply need to perform some basic stretches for the muscles that you've just finished exercising. Post-workout stretching will increase your flexibility and decrease muscle soreness. It will also help to clear out metabolic waste products that were created during your workout, such as lactic acid. After you've done a thorough stretch for all of the targeted muscles, your workout is complete! You can now go home, relax and eat. For the remainder of this chapter I'm going to talk about some other important guidelines for structuring an effective workout plan. I'll talk about training frequency, taking breaks, leg training and arm training.
Frequency Each muscle group should only be directly trained once per week. Although this principle does not relate to what should be done during the workout itself, I still thought I would cover it in this section since it is part of your overall workout structure. When it comes to training each individual muscle, one week is the optimal time frame to allow for sufficient recovery and growth. Any more than this is counterproductive and any less is simply a wasted opportunity. You already know how crucial recovery is to your success, and you must put this into practice by ensuring that your muscles have fully recovered before you train them again. This is so absolutely critical for you to understand. Recovery is everything!
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Remember, muscle growth does not occur in the gym; muscle breakdown occurs in the gym. When you train intensely with weights, you are damaging your muscles. It is while you are out of the gym, resting and eating that the muscle growth process is actually taking place. This is the time when your body will be rebuilding the muscles larger and stronger in preparation for the next workout. It is extremely important that you do not interfere with this process and allow your body sufficient time to repair and heal itself before you break them down again. Many serious weightlifters have accepted this once-per-week training method as a solid guideline to follow, yet very few actually abide by it. They know that they should be training each muscle group once per week, but instead they end up training the same muscles multiple in the same week. How can this be? Well, let me review some basic physiology for you to better understand what I am talking about. Anytime you perform a basic compound movement (a multi-joint lift) such as a bench press or barbell row, you are actually going to be using more than one muscle group to lift the weight. Your body has different pushing and pulling systems that work together to perform certain movements. For example, when you perform a bench press you are ultimately trying to stimulate your chest. However, in order to execute that basic pressing movement, the chest will also require assistance from the triceps and shoulders. Every movement has its own unique muscle requirements and you can find all of this information in your free exercise database. Here's a very general way of looking at it…
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1) All basic pressing movements for the chest (bench presses, dumbbell presses, dips) involve the use of the front shoulders and triceps. 2) All basic pulling movements for the back (chin-ups, barbell rows, seated rows) involve the use of the rear shoulders and biceps. 3) Most basic quad exercises (squats, leg presses, lunges) involve the use of the hamstrings and glutes. 4) All overhead pressing movements (military presses, overhead dumbbell presses) involve the use of the triceps. Do you see where I'm going with this? Let's take a look at a potential training split and see if you can find out what is wrong: Day 1: Back/Triceps Day 2: Chest/Biceps Day 3: Rest Day 4: Quads/Shoulders/Abs Day 5: Hamstrings/Calves/Forearms Day 6: Rest Day 7: Rest What's wrong with this picture? Well, Let's break it down: 1) Triceps are being trained three times per week. 2) Biceps are being trained twice per week. 3) Triceps are being trained the day before chest. 4) Biceps are being trained the day after back. 5) Hamstrings are being trained twice per week. 6) Hamstrings are being trained the day after quads. You see, if you aren't careful and don't plan out your training schedule properly you will end up with all sorts of nasty “overlap” that will lead to excessive training frequency. This is a perfect recipe for overtraining, injuries and lack of muscle growth.
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The goal when designing a training split is to group the muscles together in a way that prevents overlap and stimulates the muscles as infrequently as possible. Truly hitting each muscle group only once per week is very difficult and most of the time cannot be achieved. The simple fact is that big compound movements stimulate a lot of muscle fiber, and you probably will not be able to avoid hitting certain muscles more than once per week. Therefore you must simply hit them as infrequently as possible. Luckily for you, all of the training splits have been laid out in the 26-week workout plan. Because of this you won't have to juggle all of your muscles together to come up with a training split but instead can simply follow the workouts that I have devised without having to worry about overtraining yourself. Does once per week not sound like enough? Believe me, as long as you train as hard as you possibly can and take all sets to muscular failure, hitting each muscle group once per week is optimal to achieve maximum growth. Recovery is so important to the overall picture and there is no need to try to annihilate your muscles to the point that they cannot heal themselves. If you start getting impatient and alter the training schedules I've laid out for you it will be a big mistake. You must simply go to the gym, "spark" the muscle growth process, and then go home to eat and recover. This is also another reason why training with 100% intensity is so important. When you go to the gym on chest day, just remember that it is the only opportunity you have to stimulate your chest for that entire week. If you fail to execute a solid workout you'll have to wait another seven days before you can make up for it. As long as you train hard you do not need to train often.
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Taking 1 Week Off After 8 continuous weeks of training, take 1 full week off from the gym. For those of you who fall in love with your training and can't stand a day away from the gym, this principle won't make you very happy. Time off from the gym? Why would you want to do that? Well, it's fairly simple, and very important to follow. Taking a week off after training for 8 straight weeks is an important part of the recovery process and will prevent you from hitting sticking points or getting injured. If you were paying attention in the "why less is more" section earlier on, then you already know the important role that proper recovery plays when it comes to building muscle. Highly intensive training places very large amounts of stress on your body and if you fail to give the muscles adequate time to recover and heal in between workouts you will end up doing yourself more harm than good. The one-week training layoff will serve you well in a few different ways. First of all, it will give your joints and connective tissues a much-needed break. All of those sets taken to muscular failure will have a negative, cumulative effect on those delicate joints, and if you aren't careful you may end up with an injury. There are many ways to prevent yourself from getting injured, and taking time off is definitely one of them. Secondly, your immune system needs a break. Training to failure does not just stress your muscles, joints and connective tissues; it stresses your entire body. After all of those intense workouts for 8 straight weeks your body will be literally screaming for a small rest. The one-week training layoff also serves mental benefits as well. Some of you will enjoy training more than others, and for those of you who aren't crazy about it a one-week break will help to keep your focus in the right place.
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You will be able to take a week off, relax and evaluate your progress in the gym. You can have a full week of lounging and eating instead of worrying about that dreadful leg workout a few hours away. Taking a week off will help to keep you highly motivated because by the time that week is over you'll be psyched and ready to head back to the gym. Don't worry; while taking time off from the gym may not seem like a good idea, you will definitely benefit from it. In fact, you'll probably notice that the one-week break will leave you feeling more energized, stronger and more muscular than you were before.
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Total-Body Training A huge tendency of people who are just beginning a weight lifting program is to neglect certain body parts and only train their "showy" muscles. They'll put all of their effort into select muscle groups that people tend to notice the most such as chest, biceps and abs. It is very important that you don't allow yourself to fall victim to this ridiculous way of thinking and instead focus on building every muscle in your body with equal focus and intensity. The goal is to gain as much muscle size and strength as possible and that means training your entire body. For example, why would someone want to put more emphasis on their chest instead of their back? Is it because the chest and the bench press have somehow become a landmark for judging muscularity and strength? Is it because the chest is generally considered to be more sexually appealing to the opposite sex? The reality is that 70% of your entire upper-body muscle mass resides in your back (your lats, traps, spinal erectors and rhomboids). So what makes the chest so much more important? Believe me, having a well developed back will make you appear much larger and more muscular than a well developed chest will. I'm not saying that a big back is more important than a big chest, as they both contribute equally to the overall package. The point I am trying to get across is that every muscle has its own unique role in making the entire physique come together, and certain muscles should not be favoured over others. It is extremely important to try and develop each muscle to its maximum potential. The biceps are no more important than the triceps just as the shoulders are no more important than the lats. Focus on developing every muscle equally in order to end up with a complete and symmetrical body.
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Leg Training In no area is this lack of training equality more prominent than in most people's legs. Everyone is so hell-bent on having a wide, thick upper body that they forget about the other half of their muscles down below. I cannot even begin to stress how costly a mistake this really is. Lower body training is just as important as upper body training and if you are too lazy or just don't care about training your legs your entire physique will suffer. Instead of rambling on and on about why you should place equal focus on your legs, I'll simply lay out the points for you to see… 1) It looks ridiculous. We've all seen it: guys with a massive, muscular upper body who look like they're walking on a pair of toothpicks. This is an absolutely ridiculous look and takes huge credibility away from the entire physique. Imagine if the situation were reversed: a wide, thick and ripped lower-body sitting underneath a small, smooth and undeveloped upperbody. I think you can imagine how terrible that would look. Being huge means being huge everywhere and it is extremely important that you strive to remain as balanced as you can from head to toe. Having thick, muscular thighs and calves is equally as impressive as a thick, muscular chest, back and arms. 2) Your upper-body will benefit. Still don't feel like training legs? Well, what if I told you that training your lower body will make your upper body grow as well? You might think it was nothing more than a cheap tactic to get you into the squat rack, but believe me, it's the truth. As you already know, building muscle is all about forcing your body to adapt to the stress placed upon it. If your body feels that it is in potentially life threatening danger it will respond accordingly by increasing the size and strength of your muscles.
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In no way can this artificial life-threatening stress be more easily achieved than through a hard, intense leg workout. Once you start training consistently you'll very quickly find that leg workouts are much more difficult to perform than any upper body workout. I think it's safe to say that a leg workout is about twice as hard as a chest workout is. The difficulty of these leg workouts will have an anabolic effect on your entire body by causing increases in important muscle building hormones such as testosterone and growth hormone, thus resulting in total body gains. The muscle gains that you achieve in the gym are not merely a product of localized growth, but are also a product of overall, total-body growth resulting from total-body stress. Remember this the next time you are performing an all-out set of squats (the most demanding exercise to perform in my opinion). Remember that you will be increasing the muscle mass in your lower body as well as your upper body. There was a period of time when I cut leg training out of my program, and boy was I selling myself short! When I eventually got my head out of my ass and focused on heavy squatting, I experienced a huge spurt in upper body growth. I probably gained a solid 10 pounds and had stretch marks on my shoulders and back to prove it! 3) Total-body strength. Not only does heavy leg training result in upper body size gains, but your strength will shoot through the roof as well. Heavy leg training produces a total-body "spill-over" effect that will increase your strength in important lifts such as presses, dips, rows and chin-ups. Remember, the more weight you can lift, the more muscle you will build. As you already know, building muscle is all about training for strength and so naturally this spill-over effect will serve you very well. If you've already been training for some time but aren't incorporating heavy leg work into your routine, you'll be pleasantly surprised with the upper body results you can achieve.
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So there you have it; 3 great reasons to train your legs hard and heavy. If you're just beginning to workout then this will start you off on the right path, and if you've already been training for a while then this will get you back on the right path. The importance of leg training cannot be understated. As much as you might not care about the size of your legs, they are an extremely important piece of the overall puzzle and should be trained with equal focus and intensity to ensure maximal gains in totalbody size and strength.
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Arm Training Another mistake most "newbie" lifers make is placing way too much focus and emphasis on direct arm movements. They'll slave away on endless sets of barbell curls and tricep pushdowns in the hope of developing a massive set of guns. Arms, particularly the biceps, are another area that tend to be given special priority over everything else. The reality is that building huge, muscular arms has very little, if anything to do with direct arm movements. Remember, every pressing movement for the chest and shoulders also stresses the triceps while every pulling movement for the back also stresses the biceps. The best way to effectively stimulate arm growth is to focus on heavy chest and back training. By the time you finish a chest or back workout your arms will have received more than enough stress to effectively stimulate new growth. As you progress in weight and reps on your basic upper body compound lifts, your arms will always follow along. I mean think about it, is it realistic that someone who weighs 160 pounds would have 18 inch arms? Of course not. Your arms will not experience any appreciable size gains until you pack a decent amount of muscle onto your chest and back. So once again, focus on total-body training and everything else will fall into place.
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Strength Imbalances Another very important reason to train every muscle equally is to avoid developing strength imbalances and postural problems. Over-development of certain muscles could potentially lead to chronic problems that may eventually result in injury. For example, if someone were to put more emphasis on pushing movements rather than pulling movements their shoulders would begin hunching forward. This would eventually lead to a strength imbalance and could cause rotator cuff problems. Or if one was to neglect abdominal training they would end up with core instability and could very easily sustain a lower back injury. Not only is total-body training beneficial to the overall appearance of your body but it will help to keep you injury-free as well. It should now be pretty clear to you why total-body training is so important. You won't have to worry about juggling all of the exercises to balance everything out as I have already made the workouts for you. All you have to do is make sure you follow them to a T. This will enable you to make the best size and strength gains possible while maintaining overall balance and protecting yourself against injuries.
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Lifting Straps You don't need to buy a lifting belt, workout gloves or lifting chalk, but one piece of gym equipment I would definitely recommend is a high quality set of lifting straps. For those of you who are new to working out, these are basically just a set of thick straps which are placed around your wrists and then wrapped around the barbell/dumbbell. This eliminates your grip from the equation and allows you to place all of your emphasis on the targeted muscles. For example, you could use them for a heavy set of barbell shrugs to focus all of your attention on the traps instead of worrying about your grip giving out. Straps can be used on basically every back exercise or any lift where the grip is of concern. They will definitely increase the quality of your workouts by enabling you to lift more weight and by shifting the stress to where it counts. Some lifters argue against the use of straps by calling them a "crutch" and claiming that they negatively affect the development of grip strength. So what? What would you rather have: greater muscle mass in your lats and upper back, or greater ability to open a jar of pickles? Take your pick. Your goal should be to maximize muscle gains as efficiently as possible and straps will definitely aid you in doing this. Besides, you can very easily incorporate specific exercises for grip strength if this if of concern to you. I’m going to close this section out with a couple more important points…
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The Gym is NOT A Place to Socialize! When you enter the gym, you are going to work. You should not be going to the gym to chat or socialize with friends. If you aren't careful it is very easy to get side-tracked and lose your focus. The natural tendency is for your mind to wander and begin thinking about things other than working out. As was stated before, your body wants to forget about weight training at all costs. It is perceived as a threat, and as something that should be avoided. This is why it is absolutely crucial to maintain 100% focus throughout the entire workout, especially as you reach the 30-minute mark and beyond, as mental focus and intensity begin to radically decrease. You must always remember your purpose in the gym. Why are you there? To break down as much muscle fiber as you possibly can by training as hard your body will allow. If you start daydreaming, chatting with a friend or staring at the fitness chick on the stairmaster, your workouts will surely suffer. Think of yourself as a robot, a machine that is there to execute the same tasks over and over. After you complete a set, you should not be thinking about what you did on Friday night. Instead, your mind should immediately focus on the next set to come. You should be thinking about how much weight you'll need to use and how many reps you're aiming to perform. You should also be psyching yourself up for the discomfort that will come with it and make sure that you are ready to give a full-out effort. There are plenty of places to socialize, but the gym is most definitely not one of them. You will only be spending roughly 1% of your time there, so make it count.
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Choosing a Training Partner A great way to increase your focus and drive in the gym is to have a reliable training partner; Someone who is there for the same reasons you are and who will push you to train your hardest. But be careful, not all training partners are created equally! This is why it's very important that you make sure this person meets some basic criteria before you make a commitment to train with them on a regular basis. Make sure that: 1) They are there for the same reasons you are. It is crucial that your training partner is equally as focused and driven as you are to build muscle. This way you can feed off of each other's intensity and push one another to train at their very best. This is a great tool for cranking up your intensity in the gym. If you've lifted weights before then you know how much harder you tend to train when people are watching. Having an intense training partner will allow you to maintain that level of effort and intensity at all times. 2) They see the gym as a place to work, not to socialize. If this person easily loses focus or spends a considerable amount of time socializing or zoning out, they are definitely not someone to train with. Someone like this will only bring you down and decrease the quality of your workouts. You need to have a partner who is there to perform a job and who will even keep you in check if he/she senses that your intensity is not as high as it should be. Maintaining 100% focus throughout your entire workout is extremely important and you must do everything in your power to ensure that you don't let your mind wander off track. 3) They are reliable. "Aww man, I don't really feel like lifting today, you wanna go tomorrow instead?" These words should never come out of your partner's mouth. You must make sure that your partner is willing to be on time and train on the days you have agreed on.
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The main purpose of having a training partner in the first place is to push you to your limits, and that means pushing you to train on the days when you'd rather lie on the couch and watch Seinfeld reruns. Make sure your partner is trustworthy and willing to train on a consistent basis. 4) They know how to spot. If I had a dollar for every time I saw someone spot their partner in a completely ridiculous fashion, I'd be rich. Spotting should merely be used as a safety precaution and nothing else. Spotters are not there to lift the weight for you! On countless occasions I've watched spotters assisting the lifter the second the exercise gets difficult. This completely defeats the purpose of doing the exercise in the first place. The goal is to reach muscular failure on your own, not with the help of someone else. When your partner assists you in lifting the weight, all he is really doing is making the weight lighter for you. There really is no logic behind this, as the entire purpose of the exercise is to train as heavy as possible for as many reps as you possibly can. The only time your spotter should be lightening the resistance for you is when you are just short of locking out on a specific movement and only need a very small extra push in order to complete that last rep. Other than that, your spotter is there only to ensure that you are safe so that in the event that something went wrong during the exercise (such as pulling a muscle) you would be able to set the weights down without getting hurt. Having a training partner is definitely not a necessity, but some people benefit greatly from it. The decision is up to you, but make sure you are careful as having the wrong type of training partner may do you more harm than good.
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Chapter 3 Review 1) Always perform a proper warm-up consisting of 5 minutes of light cardio followed by 5 weight acclimation sets. 2) Do not allow the hypertrophy phase to last longer than 60 minutes. This phase begins with the completion of your first muscle-building set and ends with the completion of your final muscle-building set. 3) Each specific muscle group should only be directly trained once per week. Anymore than this will result in over-training and will prevent your body from properly recovering in between workouts. 4) Perform 5-7 sets for large muscle groups and 2-4 sets for small muscle groups. As long as you train with 100% intensity and effort you will not require any more than this. 5) Your workouts should be based around heavy, compound free-weight exercises. These movements will stimulate the most muscle fiber and will have the greatest overall anabolic effect on your body. Machines can be fairly effective as well, but not in place of the basic free-weight movements. 6) After you have completed a muscle-building set, you should only perform your next set when you feel that you are 100% recovered and can perform that set with maximum strength. 7) With the exception of certain exercises, every muscle-building set should consist of 5 to 7 repetitions. This means that the weight should be light enough that you can perform at least 5 repetitions, but heavy enough that you cannot complete more than 7. 8) On the positive portion of the repetition, move the weight as fast as you can while still maintaining complete control. On the negative portion of the repetition, lower the weight in 2-3 seconds.
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9) Breathe in as you lower the weight and breathe out as you lift it. 10) When the hypertrophy phase is complete, take 5-10 minutes to stretch the muscles you have trained. This will clear out lactic acid, prevent injury and help to maintain flexibility. 11) After 8 continuous weeks of training, take 1 full week off from the gym. This will allow your body to fully recuperate and will prevent overtraining. 12) Make sure to place equal focus and intensity on all muscle groups. You should not be favouring certain muscles over others, but instead should focus on developing your physique as equally as possible. 13) Purchase a pair of lifting straps and use them for all back exercises or any lift where the grip is of concern. There you have it. As far as workout structure is concerned, you've learned everything you need to know to perform an optimal muscle-building workout. Forget about all the crazy and innovative techniques you see people performing in the gym, forget what the "latest breakthrough training method" has to say, and forget about what you read in the latest issue of your favourite muscle magazine. All you need to do is consistently follow the guidelines set forth in the previous section and you literally cannot fail. If you follow these methods to a T you will be implementing what I believe to be the most effective and scientifically sound workout procedures ever devised. The reason is because they use common sense, not random guessing. Behind every principle lies sound evidence and reason as to why it is so effective. Why should you train for no more than 60 minutes? Cortisol, catabolism and injury prevention.
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Why should you train 3 days per week? To avoid overtraining and allow for maximal recovery. Why should you focus on compound movements? Because they stimulate the most muscle fiber and will have the greatest anabolic effect on your body. You see, this isn't rocket science. I never said that this book would deliver "secret muscle-building techniques uncovered for the first time in the history of mankind." This is not a breakthrough, nor is it a secret. I didn't devise these principles myself. In fact, they have been around for decades upon decades upon decades! Most people are simply misinformed and have been blinded by the gigantic swarm of muscle-building nonsense which has misled them and has prevented them from understanding just how basic building muscle really is. Well, now you know.
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Chapter 4: Optimum Muscle-Building Nutrition So there you have it. You've learned all about overload and progression, intensity, workout duration, volume, frequency, rep range, rep speed, exercise selection and everything in between. You have some easy-to-follow workout guidelines and the proper knowledge to execute the best workouts of your life. Now all you have to do is consistently apply these principles in the gym, sit back, and wait for gigantic gains in muscle size and strength, right? Not so fast. The reality is that everything you've read up until now was only, at most, about 50% of the entire muscle-building process. Do you remember what your goal in the gym is? If you've been paying attention then you'd know that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from the body. When you are in the gym you are simply "sparking" muscle growth, but the real magic takes place when you leave the gym. Your muscles have been damaged, your body is in a state of breakdown, and the recovery process has begun. Your body is now in a position where it must adapt to the stress placed upon it by increasing the size and strength of the muscles. Increases in muscle size and strength will only take place if the body is provided with sufficient materials to carry out this process! It would be physically impossible to construct a house without bricks, and building muscle is no different.
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Do you remember the earthquake analogy I talked about earlier? Let's go back to that. Failing to follow a proper nutrition plan would be like rescue builders attempting to reconstruct the damaged building with inadequate materials. Remember, not only do they have to repair the damage that has been done, but they also must construct the building even larger and stronger to protect it from future damage. How could they possibly do this without bricks, cement and machines? They couldn't. In fact, it would be physically impossible. Before the building could be properly repaired it would be hit by another earthquake, only furthering the damage. As long as the workers were unable to repair it, the building would remain in the same state or even become smaller and weaker. Do you see where I'm going with this? It is absolutely, positively crucial that you feed your muscles with the proper nutrients needed to facilitate growth. Nutrition is probably the most overlooked aspect of the muscle-building process and this is the area where most people fail miserably. They go to the gym and train their asses off, pay little or no attention to when and what they eat, and then cannot understand why they aren't making the gains they thought they would. It is very important that you understand that training and nutrition go hand in hand. They are equally important in the muscle-building process and if either is not up to par, your gains will either suffer or be non-existent. You can’t have one without the other. You train to trigger muscle growth, and you carry out muscle growth by eating the proper foods at the proper times. Highly intensive training places massive amounts of stress on the body and in order for growth to occur you must ensure that you recover between workouts. This means providing your body with adequate amounts of high quality protein, carbohydrates, fats, vitamins, minerals and water, and all at the proper times. Do not compromise your results by brushing off the nutrition process! It is extremely important!
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If you aren't going to eat properly, then you can forget about making those impressive gains in muscle size that you promised yourself you would. There is no point in setting foot in the gym if you are not prepared to fulfill the nutritional needs of your body after you leave. In fact, try training without eating properly and see how far you get. You may actually get negative results, as you'll create a deeper and deeper nutrient deficiency within your body. A common misconception is that as long as you exercise, it doesn't matter what you eat. Nothing could be farther from the truth! If you exercise it matters even more what you eat! An active body, especially one undergoing intense resistance training, has much higher nutritional requirements than the average Joe who doesn't exercise at all. You see, your body already has nutritional requirements in place simply to sustain life. Natural processes within your body require a certain amount of protein, carbohydrates and fats everyday. When you begin training with weights, your body will have to use a large amount of these nutrients to deal with the damaged muscles on top of its natural everyday requirements. Many people consider nutrition to be even more important than what we do in the gym. Even after you have gained a considerable amount of muscle you will still need to continue to eat properly to maintain it. If you become lazy and let your diet slip, that hard-earned muscle will wither away faster than you could imagine. Studies have shown that as long as proper nutritional requirements are met, the body will preserve its lean mass for up to 3 weeks. However, if you fail to meet your nutritional requirements, muscle mass begins to decrease almost immediately. This is yet another reason why nutrition is so extremely important. By the end of this section you will be equipped with all of the necessary knowledge needed to execute an incredibly effective nutrition plan and make the best gains you possibly can. You'll learn about the importance of calories, as well as the macronutrients: protein, carbohydrates, fats and water.
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I'll also talk a bit about the detrimental effects of alcohol and why it should be avoided. The goal of this section is not to teach you everything there is to know about nutrition, but rather only what you need to know. Everything will be explained in a fairly straightforward manner and things will not get overly complicated. Now pay attention, because what you are about to read is critical to your results. Let's begin.
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Anabolism Vs. Catabolism Remember at the very beginning of this book when I introduced you to intensity and progression, and told you that it was the single most important principle to follow in the gym? Well, now I am going to explain the most important principle to follow when it comes to nutrition. It is so absolutely important that you always abide by this guideline, because if you don't, your gains will be greatly reduced. Just as intensity and progression tie into the body's natural evolutionary tendencies, so does this one. Are you ready? You must supply your body with proper muscle-building nutrients every 2-3 hours! Read that sentence again. Here's another way of putting it: Every 2-3 hours you must supply your body with proper muscle-building nutrients! Still not sinking in? Your body should be fed at least every 2-3 hours with proper muscle-building nutrients! One last time. Eat lots, everyday, all the time, at LEAST every 3 hours, even when you don't feel like it, or you can kiss your muscle gains goodbye! By now you should be catching my drift. Constantly supplying your body with proper muscle-building nutrients is so absolutely critical to gaining mass that it cannot be overly stressed.
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What is so important about doing this? Well, it all ties into evolution and adaptation. You see, the majority of you reading this right now are lucky enough to have the privilege of being able to eat whenever you are hungry. When you don't eat, your stomach growls at you and you feel uncomfortable, so you pop open the fridge or cupboard to satisfy your body's needs. But believe it or not, not everyone has this privilege! Our ancient ancestors certainly couldn't cruise down to the local grocery store and fill their bags with food whenever they wanted. Food was not a readily available source, and humans had to be able to endure periods of time with little or no food. So, being the finely tuned and adaptive organism that we are, our bodies created natural processes to maximize our ability to sustain life without food. Like I said before, every single action that goes on within your body is centered around the ultimate goal of keeping you alive and healthy. One of the mechanisms that has allowed us to survive for longer periods of time without food is called "catabolism". Catabolism (in regards to bodybuilding) basically refers to the breakdown of muscle proteins for use within the body. Remember, your body doesn't know that there is a plate of steak and potatoes waiting for you in the fridge. If your body is not fed, bad things in terms of muscle growth begin to happen. Your body is in need of a continual supply of protein in order to complete its own natural processes and your muscles are basically a giant protein storage room. If your body does not receive the protein it needs from the food you eat, it will begin tapping into its storage rooms and break down muscle tissue to utilize the proteins. This is not a good thing! When you are in a catabolic state, a giant red light begins flashing within your body. Your metabolism slows down, and your body goes into "starvation mode" as a natural evolutionary response. You must avoid this state at all costs!
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Instead, you must always ensure that your body is in an anabolic state (fed), in order to ensure that your muscle proteins are left intact. The only way to make sure of this and keep the green light for muscle growth flashing is to continually supply your body with high quality protein every 2-3 hours. Your body will stay out of starvation mode, leave your hard-earned muscle tissue alone, and continue to build and repair the damage inflicted from your workouts. 2-3 hours without protein -> Catabolism is triggered -> Muscle size decreases
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5-7 Meals Per Day Eating every 2-3 hours means that on any given day you will need to consume anywhere from 5-7 meals. You need to rid yourself of the conventional approach of "3 square meals a day." From a physiological standpoint, this is definitely not the best approach for building muscle or for overall health. Eating only 3 times per day leaves huge catabolic gaps between meals, and will end up forcing your body into starvation mode for long periods at a time. As I said before, it's very important to keep your body in an anabolic state where muscle growth and repair can occur at all times. Because of this it is a much better idea to "graze" throughout the day and supply your body with a continual stream of nutrients which can be used to facilitate growth. This means eating 5-7 meals every single day. I know what you're thinking... "5-7 meals every single day?! That's impossible! I can't eat that much!" The key thing to understand here is that when I say "meal", I am not referring to a full 5 course plate filled with steak, mashed potatoes, vegetables, a soup and a salad. Although you will be eating much more frequently than you are used to, the actual volume of food at each sitting will be smaller. For example, one meal might consist of a simple protein shake and a bowl of oatmeal. Not only will eating frequently keep your body in a muscle-building state throughout the entire day, but having smaller meals also allows for a much more efficient digestion process. Your body will be able to easily deal with these small meals and extract full value from the nutrients consumed. In addition, grazing will keep your fat burning metabolism raised and will decrease the storage of excess body fat. I know it sounds like a lot of work, and at first it is. But just like anything else in life, you'll get used to it. A lot of people complain about this aspect of building muscle and claim that "they don't have time" to prepare and eat so many meals. Trust me, where there's a will, there's a way.
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As long as you plan your day out properly anyone can squeeze in at least 5 small meals. After you've been doing it for a while it will no longer become a chore, but rather a way of life. Don't worry if you have a small appetite and can't seem to eat very much at one sitting. The most important thing at first is to make large jumps in the frequency at which you eat, not necessarily the volume. As your body adapts to the increased meal frequency, you will then be able to make small increases in the volume until your total daily requirements are met. As you can clearly see, nutrition is an absolutely vital part of the muscle-building process. Even though you'll only spend a few hours in the gym each week, eating properly is something that must be monitored at every waking hour of the day. Again, it's not as hard as it sounds and after a few weeks it will no longer be something that you have to think about, but rather something that you just do. So, you now know that you must eat 5-7 small meals per day, spaced every 2-3 hours. Great, but what exactly should these meals consist of? Well, to understand why you will be eating certain foods and avoiding others, you must first acquire some basic nutritional knowledge. I'm going to teach you about: 1) Calories 2) Protein 3) Carbohydrates 4) Fats 5) Water 6) Alcohol You'll learn about the important role (or detrimental role) they play in maintaining a muscle-building environment within the body and I'll provide you with a simple method to calculate your daily needs. Let's begin!
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Calories Everyone is always talking about calories. Everyone wants to count them and cut them, and almost every food item we buy has the amount of calories listed somewhere on the package. But does anyone really know what a calorie is? Well, simply put, calories are fuel. Everyday our bodies expend a certain amount of energy, and this energy is derived from the calories that we consume through our diet. Factors affecting the rate of calories burned include activity level, body temperature, body type and the amount of lean muscle mass we posses. Our bodies receive calories by consuming the 3 major macronutrients: protein, carbohydrates and fats. 1 gram of Protein = 4 calories 1 gram of Carbs = 4 calories 1 gram of Fat = 9 calories The most important thing to understand when it comes to calories and building muscle is this: In order to gain muscular weight, you must consume more calories than you burn! This is nothing more than simple mathematics. If you burn more calories than you consume, you will lose body weight. If you consume the same amount of calories that you burn, your bodyweight will stay the same. So obviously in order to gain muscular body weight your caloric intake must exceed your caloric expenditure. If you fail to consume more calories than you burn, you will NOT gain weight, plain and simple. This doesn't mean that you can gorge yourself on big macs (which contain about 560 calories each), ice cream cones and potato chips and expect to see great results. You'll gain weight all right, but not the kind of weight you're looking for! The majority of the weight you would gain from eating those foods would be fat.
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Remember, not all calories are created equally, and in order to see increases in lean muscle mass you consume the right types of calories. What do you think would be a better approach to building muscle, consuming 150 grams of fat or 150 grams of protein? Here’s the bottom line when it comes to calories… 1) The raw number of calories that you consume each day will determine whether you gain weight, lose weight or maintain the same weight. 2) The types of calories that you consume will determine what kind of body weight you gain, whether it be fat, water or muscle. So the key for you is to consume more calories than you burn and from the proper muscle-building sources. How many calories should you consume each day?
The basic idea when trying to figure out your daily caloric intake is this… 1) Determine your caloric maintenance level, that is, how many calories you require daily in order to simply maintain your weight. 2) Add 300-500 calories to your maintenance level. This will create the necessary caloric surplus within your body to facilitate muscle growth. There are many different methods that can be used to determine this, and in this section we're going to examine 3 of them... 1) The Basic Multiplier (least accurate) 2) The Harris-Benedict Formula (more accurate) 3) The Katch-McArdle Formula (most accurate) Any of these 3 methods is acceptable in the majority of situations, but for the most accurate reading, methods #2 and #3 are probably best.
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On the following pages I'm going to explain each individual method and how to use it in order to determine your daily caloric intake.
1) The Basic Multiplier Although this is a very straightforward and basic method, in the majority of situations it will work just fine for average trainees with average body types. The Basic Multiplier is simply a matter of multiplying your current bodyweight by a set number. In order to create a caloric surplus that supports muscle growth, this usually means around 17-20. Your Bodyweight x 17-20 So if you weigh 150 pounds, it would look like this... 150 x 17 = 2550 150 x 20 = 3000 Daily caloric intake should be 2550-3000 calories. It's really that simple. The drawback to this method is that it doesn't take into account individual factors such as lean body mass, height, sex or activity level. For those who do not have an "average" build (starting more on the overweight side or more muscular side) and who do not have "average" activity levels, methods #2 and #3 will be more accurate. For average trainees with average body weight and activity levels, this method will usually work fine.
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2) The Harris-Benedict Formula This is the second most accurate method and is superior to the Basic Multiplier because it takes height, sex, age and activity level into account on top of your basic bodyweight. The first goal with this method is to determine your Basal Metabolic Rate (BMR). Your basal metabolic rate is the total number of calories that your body requires to perform all of its natural daily functions. This does not include extra activities such as weight training or playing sports; the BMR is for natural processes such as breathing, digesting food, regulating body temperature etc. Once you have figured out your BMR, you can then plug it into the Activity Multiplier (how active you are on a daily basis) in order to determine your Caloric Maintenance Level. You should then take your caloric maintenance level and add 300-500 calories to that number in order to create a caloric surplus that supports muscle growth. So, once again... 1) Determine your basal metabolic rate 2) Find your caloric maintenance level by multiplying basal metabolic rate by the activity multiplier 3) Add 300-500 calories to your caloric maintenance level to find your daily caloric intake Sounds complicated, right? It really isn't, and I'm now going to outline step-by-step how to calculate all of this...
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Calculating The Harris-Benedict Formula Calculating Basal Metabolic Rate Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) Take that number and multiply it by... Activity Multiplier Sedentary = BMR X 1.2 (little to no exercise) Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week) Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week) Very active = BMR X 1.725 (intense exercise: 6-7 days a week) Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job) Take that number and add 300-500 to it in order to determine daily caloric intake. I’ve provided an example of this formula on the following page to make it even more clear…
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Example Of Harris-Benedict Formula In case you're a bit confused, here is an example of how to plug all of this information in. We'll use Bob as our example. Bob weighs 68 kg, he is 177.8 cm tall, he's 25 years old and is moderately active. First we determine Bob's Basal Metabolic Rate... BMR = 66 + 931.6 + 889 - 170 = 1717 Bob's basal metabolic rate is 1717 calories. This is the number of calories that he requires daily in order for his normal bodily processes to be carried out. We'll now take his activity level into account by multiplying his BMR by the appropriate activity multiplier. 1717 (BMR) x 1.55 (moderately active) = 2661 This means that Bob needs to consume 2661 calories daily in order to maintain his weight. In order to create a caloric surplus that supports muscle growth, he needs to add 300-500 calories to this maintenance level. 2661 + 300 = 2961 2661 + 500 = 3161 Bob's daily intake should be 2961-3161 calories.
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3) The Katch-McArdle Formula This is the most accurate formula of all because it takes into account the specific individual factor of lean body mass, and this will result in a more accurate Basal Metabolic Rate reading. The Harris-Benedict formula outlined on the previous pages is a great method and will be accurate in almost all situations, but still has one drawback in that it doesn't take lean body mass into account. This is fine for most people, but for those who have a high amount of body fat or a high amount of muscle it will not be as accurate. If you've had your lean body mass tested (testing lean body mass is beyond the scope of this book, and there are a ton of different methods used for this) then you can use the following formula to get the most accurate reading of all. BMR = 370 + (21.6 X lean mass in kg) You can then multiply your BMR by the Activity Multiplier in order to figure out your caloric maintenance level. (Refer back to the Harris-Benedict formula for the activity multiplier) You should then add 300-500 calories to that number in order to figure out your daily caloric intake for muscle growth. It's really as simple as that.
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Caloric Intake Overview
Hopefully you now have a solid grasp of how caloric intake works and how to calculate it in order to reach your goals. Any of the 3 methods outlined in this section will usually work fine, and you probably won't see a huge variance between them. Here is a very quick overview... 1) You must consume more calories than you burn in order to support muscle growth. 2) The raw number of calories that you consume daily will determine whether you gain weight or lose weight while the types of calories that you consume will determine what kind of body weight you gain or lose. 3) The most accurate method for determining caloric intake is to figure out how many calories you require daily in order to maintain your current weight, and then adding an additional 300-500 calories on top of that number. These extra calories will keep you in an anabolic, muscle-building state throughout the day. Let's now go more indepth and talk about the specific macronutrients and food sources where these calories should be derived from. We'll be talking specifically about Protein, Carbohydrates and Fats. Let's get started...
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Protein Protein is without a doubt the absolute most vital and important nutrient for those trying to increase their muscle size and strength. Protein is a macromolecule that is made up of a chain of smaller monomers called amino acids. After you consume and digest protein it will eventually be broken down into individual amino acids to be used for literally thousands of functions throughout your body. Almost every single process within your body that is geared towards building muscle mass relies heavily on this all-too important nutrient. Next to water it is the most abundant bodily substance and can be found in every single one of the trillions of cells you are made up of. It is also critical in the production of enzymes, blood health and proper immune system function. Above all, it is responsible for the growth and repair of damaged muscle tissue. Quite simply, if you do not provide your body with sufficient amounts of protein, building muscle will be next to impossible. If your body were a house, consider protein to be the bricks. Your body already needs protein for natural everyday processes, so your consumption of protein must increase as you train with weights. If you want to build a significant amount of muscle mass, you must pay close attention to how much protein you are consuming each day! If you aren't consuming the proper amount of protein from the right foods, the musclebuilding process cannot take place. How much protein should you be consuming everyday? For optimal gains in muscle size and strength, protein should make up 40% of your total caloric intake. You can calculate this number by taking your daily caloric intake, multiplying it by 0.4 (this will tell you what 40% of your caloric intake represents), and then dividing that number by 4 (since protein contains 4 calories per gram).
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So, if your daily caloric intake is 3000 calories: 3000 x 0.4 = 1200 (The number of daily calories that should come from protein) 1200 / 4 = 300 (The number of grams of protein that should be consumed daily) What are some good sources of protein to include in your diet? Well, all proteins are made up of different numbers and arrangements of amino acids. Therefore it is important to get a variety of different protein sources into your diet to ensure that you are getting adequate amounts of essential and nonessential amino acids to facilitate growth. Protein sources are ranked according to the "biological value scale" which compares their availability within the body. Don't worry too much about the BV scale because all of the protein sources recommended in this program have their own unique benefits, and you will be consuming a variety of them. Here is a list of "approved" whole-food protein sources... Eggs Eggs rank highest on the BV scale and are an excellent protein source to have in your diet. Eggs are extremely versatile and can be scrambled, hardboiled or fried making for a great breakfast food. Not only does one whole egg contains about 6 grams of high quality protein, but it is also rich in vitamins and minerals (which we’ll talk about later). A lot of people shy away from eggs because of their "high fat" content, but if you really look into it this claim is somewhat misleading. The white part of the egg contains absolutely no fat at all, and although the yolk does contain 5 grams of fat, only 1.6 grams is actually saturated fat. Eggs are an excellent muscle-building food and should play an important role in your overall diet.
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Red Meat This is an absolutely excellent protein choice and should be consumed on a regular basis. Red meat contains the highest concentration of growth-supporting nutrients than any other protein source out there. It's loaded with high amounts of natural creatine, bvitamins, iron and zinc and should ideally make up a good portion of your total protein consumption. Red meat typically contains a reasonable amount of saturated fat which helps to boost testosterone levels and promote a better hormonal muscle-building environment within the body. However, too much saturated fat is obviously not a good thing and therefore you should choose leaner sources of red meat such as sirloin cuts or extra lean ground beef. Poultry Chicken and turkey are another bodybuilding staple and can be used to make fajitas, wraps or are even tasty on their own. The white portion of the meat is very low in fat and extremely high in protein. Poultry is an excellent bodybuilding choice and also tastes great when prepared properly. Milk This is another great protein source and offers a variety of muscle-building benefits. It contains about 8 grams of protein for one cup (250ml) and can easily be added to meals to ensure that your total daily protein requirements are met. Milk is 80% casein protein, which is the slowest absorbing form of protein available. Casein "gels" in the stomach and can take up to 4 hours to be fully digested. This "timed-release" effect of casein will keep your body in an anabolic state for longer periods of time and will decrease the chances of muscle catabolism setting in. Milk also provides a great spectrum of amino acids and contains short-chain fatty acids which help to support muscle growth. In addition to all of this, milk is a great source of calcium as well as other valuable vitamins and minerals.
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Fish A can of tuna is extremely cheap and will provide your body with a solid 30 grams of protein, zero carbs and zero fat. Tuna has been a bodybuilding staple for decades and can be prepared in many ways. A lot of people, myself included, are not crazy about the taste of tuna, so you'll have to be creative with it in order to make it taste good. Salmon, cod and halibut are also great choices. Not only is fish high in protein but it also provides the body with a high amount of omega 3 fatty acids which play a crucial role in building muscle. Peanut Butter/Peanuts A lot of people avoid peanut butter because it is "high in fat". Yes, peanut butter is high in fat, but the majority of this fat is unsaturated and is actually beneficial to your health. Peanut butter is very calorie-dense and will leave you feeling full and satisfied. It is a good source of protein and can be used on whole grain toast or bagels to add extra protein to your meals. It's very important that you use natural peanut butter, as the commercial stuff is higher in saturated fat and contains less beneficial nutrients than the natural form. Cottage Cheese Cottage cheese contains mostly casein protein, which, just like milk, causes it to be very slowly digested. This will keep your body in an anabolic state for a longer period of time. Cottage cheese is also very high in natural glutamine, which is the most abundant amino acid in your body. Glutamine plays a large role in immunity and in preventing muscle breakdown. You can add flavour to your cottage cheese by mixing it with fresh fruit such as mandarin oranges or pineapple slices. Whey Protein This is the highest quality protein you can possibly put in your body. Since it is considered a bodybuilding supplement, its benefits will be covered in the supplement section later on in the book.
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Here are some protein sources that you should avoid ingesting high amounts of: - Bacon - Ham - Sausage - Whole Milk - Luncheon Meats - High fat ground beef - Cheese I would also recommend that you avoid ingesting too much soy protein (found in soy milk or soy nuts) as this type of protein has been shown to elevate estrogen levels and lower testosterone. If too much soy is consumed it could have a negative effect on the muscle-building process and could also lead to an increased risk in gynecomastia.
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Carbohydrates Although lean muscle tissue is not made of carbohydrates, this nutrient is still very important in the muscle-building process. The main function of carbohydrates is to provide fuel for your muscles and brain. They also help to maintain an optimal hormonal environment in your body by increasing levels of insulin, IGF-1, and testosterone. Every meal should include some carbohydrates, as they will aid in the absorption of protein and also help to prevent catabolism. Sufficient carbohydrate consumption will also help to ensure that your daily caloric requirements are met. When it all comes down to it, carbohydrates are sugar. If you were to swallow a tablespoon full of sugar or eat a plate full of spaghetti noodles, the end result would be the same. No matter what type of carbohydrate you eat, it will always be broken down into its simplest form: glucose. If the glucose is not needed in the bloodstream to be used for energy, it is converted to "glycogen" which is stored in the liver and muscle tissue for later use. The liver and muscle tissue basically acts as a "bank" and keep the glycogen stored until the body needs it. Rather than classifying carbohydrates using the traditional method of "simple" or "complex", it is much more accurate to make your carbohydrate choices based on their position on the glycemic index. The glycemic index ranks how fast the sugars are broken down and absorbed in the bloodstream. High Glycemic Carbohydrates High glycemic carbohydrates are those that are broken down and absorbed in the bloodstream very quickly. Table sugar, jelly, white rice and white bread are all examples of high glycemic carbohydrates. Consumption of high glycemic carbohydrates will result in a rapid rise in energy, followed by a sharp decline. They also stimulate the secretion of insulin from the pancreas. You see, your body is always working to maintain a balanced state, and whenever this balance is disturbed your body will work to ensure that it is back to normal.
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When you consume high glycemic carbohydrates you are causing an imbalance in your body's blood sugar levels. Insulin's job is to drive nutrients into the body cells in an attempt to level this imbalance out. When you consume high glycemic carbohydrates, you "spike" your insulin. While an insulin spike can play an important role in the morning and during the few hours after you workout, it should be avoided at all other times. This is because spiking your insulin at any other time will cause your body to deposit the excess blood sugars into the fat cells. So unless your goal is to get fat, this is something you should try to avoid. Consuming high glycemic carbohydrates in the morning is a good idea because your blood sugar levels are already low, and this is a great opportunity to increase nutrient uptake into your muscles. The consumption of high glycemic carbohydrates in the post workout period will be discussed later on. Low Glycemic Carbohydrates The majority of the carbohydrates in your diet should consist of the low glycemic variety. This favourable carbohydrate form is broken down slowly and will provide your body with a gradual release of sugars. Because of this, low glycemic carbohydrates do not have a drastic effect on insulin and blood sugar levels. This will provide your body with a steady stream of sugars throughout the day without large fluctuations in insulin levels. This will keep your energy levels constant and will prevent your body from storing excess body fat. Examples of low glycemic carbohydrates are things like whole grains, oatmeal, yogurt and apples. Remember, every carbohydrate that you eat will eventually be broken down into glucose. Your body will either use this glucose immediately as an energy source, or it will store the glucose in your muscle tissue and liver as glycogen. If glycogen supplies are full, (your body will typically store 90 grams in the liver and 200 grams in the muscle tissue) your body will deposit the glucose into your fat cells.
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The goal of carbohydrate consumption is to eat just enough to fully fuel your tasks for the day without going overboard. How much is enough? Carbohydrates should make up 35% of your total caloric intake. You can calculate this number by taking your daily caloric intake, multiplying it by 0.35 (this will tell you what 35% of your caloric intake represents), and then dividing that number by 4 (since carbohydrates contains 4 calories per gram). So, if your daily caloric intake is 3000 calories: 3000 x 0.35 = 1050 (The number of daily calories that should come from carbohydrates) 1200 / 4 = 263 (The number of grams of carbohydrates that should be consumed daily) On the following page is an example of a glycemic index chart to give you an idea of the types of foods that are low glycemic and high glycemic. Don't get too obsessed with the numbers but just remember that a good portion of your diet should come from foods on the medium to lower end of the scale. A GI of 55 or less ranks as low, a GI of 56 to 69 is medium, and a GI of 70 or more ranks as high…
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The Glycemic Index Foods
Rating
Glycemic Number
Bakery Products Pound cake Danish pastry Muffin (unsweetened) Cake, tart Cake, angel Croissant Waffles
Low Medium Medium Medium Medium Medium High
Soya milk Apple juice Carrot juice Pineapple juice Grapefruit juice Orange juice
Low Low Low Low Low Low
Digestives Shortbread Water biscuits Ryvita Wafer biscuits Rice cakes
Medium Medium Medium Medium High High
Multi grain bread Whole grain Pita bread, white Pizza, cheese Hamburger bun Rye-flour bread Whole meal bread White bread White rolls Baguette
Low Low Medium Medium Medium Medium Medium High High High
All-Bran Porridge, non instant Oat bran Muesli Mini Wheats (wholemeal) Shredded Wheat Golden Grahams Puffed wheat Weetabix Rice Krispies Cornflakes
Low Low Medium Medium Medium Medium High High High High High
Pearl barley
Low
54 59 62 65 67 67 76
Beverages 30 41 45 46 48 52
Biscuits 58 64 65 67 77 77
Breads 48 50 57 60 61 64 69 71 73 95
Breakfast Cereals 42 49 55 56 57 69 71 74 77 82 83
Cereal Grains
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Rye Wheat kernels Rice, instant Rice, parboiled Barley, cracked Rice, brown Rice, wild Rice, white Barley, flakes Taco Shell Millet
Low Low Low Low Low Medium Medium Medium Medium Medium High
Yogurt low- fat (sweetened) Milk, chocolate Milk, whole Milk, Fat-free Milk ,skimmed Milk, semi-skimmed Ice-cream (low- fat) Ice-cream
Low Low Low Low Low Low Low Medium
34 41 46 48 50 55 57 58 66 68 71
Dairy Foods 14 24 27 32 32 34 50 61
Fruits Cherries Grapefruit Apricots (dried) Apples Pears Plums Peaches Oranges Grapes Kiwi fruit Bananas Fruit cocktail Mangoes Apricots Apricots (tinned in syrup) Raisins Pineapple Watermelon
Low Low Low Low Low Low Low Low Low Low Low Medium Medium Medium Medium Medium Medium High
Spaghetti, protein enriched Fettuccine Vermicelli Spaghetti, whole wheat Ravioli, meat filled Spaghetti, white Macaroni Spaghetti, durum wheat Macaroni cheese Rice pasta, brown
Low Low Low Low Low Low Low Medium Medium High
Carrots, cooked
Low
22 25 31 38 38 39 42 44 46 53 54 55 56 57 64 64 66 72
Pasta 27 32 35 37 39 41 45 55 64 92
Root Crop
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Yam Sweet potato Potato, boiled Potato, new Potato, tinned Beetroot Potato, steamed Potato, mashed Chips Potato, micro waved Potato, instant Potato, baked Parsnips
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Low Low Medium Medium Medium Medium Medium Medium High High High High High
51 54 56 57 61 64 65 70 75 82 83 85 97
Snack Food and Sweets Peanuts M&Ms (peanut) Snickers bar Chocolate bar; 30g Jams and marmalades Crisps Popcorn Mars bar Table sugar (sucrose) Corn chips Jelly beans Pretzels Dates
Low Low Low Low Low Low Medium Medium Medium High High High High
15 32 40 49 49 54 55 64 65 74 80 81 103
Tomato soup, tinned Lentil soup, tinned Black bean soup, tinned Green pea soup, tinned
Low Low Medium Medium
Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce, all varieties Low-fat yogurt, artificially sweetened Peppers, all varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soya beans, boiled Peas, dried Kidney beans, boiled
Low Low Low Low Low Low Low Low Low
15 15 15 15 15 15 15 15 15
Low
15
Low Low Low Low Low Low Low Low Low
15 15 15 15 15 15 16 22 29
Soups 38 44 64 66
Vegetable and Beans
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Lentils green, boiled Chickpeas Haricot beans, boiled Black-eyed beans Chickpeas, tinned Baked beans, tinned Kidney beans, tinned Lentils green, tinned Broad beans
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Low Low Low Low Low Low Low Low High
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Fiber Fiber is found in the cell walls of plants and plays an important role in proper digestion and in promoting overall health. It is actually a carbohydrate but because of its chemical structure it is indigestible to humans. Our enzymes simply cannot break this nutrient down into its basic glucose monomers and therefore it remains completely intact as it travels through your body. So if it can't be broken down, what makes it so important? Well, even though it is considered "nonessential", it still plays an integral role in your overall diet. It is most well known for its ability to produce regular bowel movements. Why is this so important to us? Well, since you are trying to build as much muscle as possible, you will be consuming a considerable amount of animal meat. If meat stays in your digestive tract for too long it can produce toxins, which, although not immediately harmful, can have long-term negative health effects. This is why it is very important to ensure that foods are moving along smoothly through your digestive system, and this can be accomplished by consuming adequate amounts of fiber each day. Fiber is also beneficial in its "timed release" effect on the food you eat. When you consume foods containing fiber, they become "gelled" in your stomach and slow down the rate at which foods are moved from your stomach to your small intestine. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in. Along with its digestive benefits, fiber has also been known to lower blood sugar levels.
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This will result in a more gradual release of sugars into the bloodstream which will decrease the chances of unnecessary insulin spikes and fat storage. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates. How much fiber should you consume each day? Of your total carbohydrate consumption, around 25-35 grams of that should be fiber. Some good sources of this nutrient are fruits, vegetables, oat bran, beans, grains and psyllium.
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Fats For those trying to add as much muscular weight as possible while limiting their body fat, this nutrient may come as a bit of a scare. For decades we've been told to follow a low-fat diet for fear of high cholesterol levels and obesity. Everywhere you go you'll see ads for "low-fat" foods as we have been taught to avoid this nutrient at all costs. Well, you can stop being afraid of fats because the reality is that they play a very important role in the muscle-building process and overall health in general. Not all fats are created equally though, and the important factor here is that you consume the right types of fat and in the right amounts. Fats are the most dense energy source available and provide your body with 9 calories for every gram. If you've been paying attention then you'll notice that that's more than twice the amount of calories of protein or carbohydrates. Because fats yield such a high number of calories you can only consume smaller amounts before your caloric intake shoots too high. Fats are typically found in animal and vegetable tissue and come in two basic forms: saturated and unsaturated. The saturated fats (which generally come from animal meats) are solid at room temperature while the oils (derived from plants) are liquid. Saturated fats are generally considered to be the "unhealthy" fats. While your consumption of saturated fats should be fairly limited, they do offer certain benefits such as their mood-enhancing effect and their ability to improve brain and nervous system function. Saturated fats also play an important role in the production and maintenance of testosterone. Although they do have certain benefits, saturated fats can have a fairly significant negative effect on heart health and cholesterol levels. All in all you should try to limit your intake of saturated fats and instead focus on unsaturated fats, otherwise known as the "good" fats. Unsaturated fats are derived from sources such as fatty fish (like salmon), dark leafy vegetables , nuts, avocados, seeds and liquids such as flaxseed oil and olive oil.
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They are a great source of omega-3 and omega-6 fatty acids, which play many important roles in muscle building and in overall health. They help to lower bad cholesterol levels and play an important role in proper brain and central nervous system function. In addition, unsaturated fats regulate blood pressure, fight inflammation and also help to maintain the strength of the immune system. The reason they are referred to as being "essential" is because our bodies cannot produce them on their own and therefore they must be consumed through our diets. How are essential fatty acids beneficial to those trying to build muscle? Well, how about this: 1) Increase testosterone production: testosterone is the most important musclebuilding hormone in your body. 2) Increase growth hormone secretion: another very important anabolic hormone. 3) Improve insulin action: this will drive higher amounts of muscle-building nutrients into your cells. 4) Improve energy production of cells: this will give you more energy and strength in the gym. 5) Increase nitrogen retention: since protein is the only macromolecule that contains nitrogen, and since muscles are a major storage area for protein, increased nitrogen retention indicates an increase in lean muscle mass. 6) Improve metabolism: this will result in lower gains in body fat. Sounds pretty good, hey? Well, it is, so make sure you keep your unsaturated fat intake high. A great way of doing this is to add flaxseed oil and extra virgin olive oil to your diet. I use a tablespoon of each in the morning and again at night. I'll talk about that later on in the supplement section.
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So we've established that saturated fat intake should be limited, and unsaturated fat intake should be fairly high. Before I talk about any kind of set daily amount I'd first like to talk about one more type of fat, and the worst by far: trans fat. This type of fat is found in foods that are cooked with hydrogenated oils such as fast food or French fries. These highly unhealthy fats result in a huge elevation of bad cholesterol and actually lower good cholesterol levels. Trans fats inhibit fat loss, mutate cell membranes and have a negative effect on cell function. Not only that, but they can actually promote muscle catabolism. These fats should be consumed in very limited amounts! Check the labels on the foods you buy and also avoid too many deep-fried foods. So, how much fat should you be consuming everyday? You should aim to have 25% of your daily calorie consumption come from fats. You can calculate this number by taking your daily caloric intake, multiplying it by 0.25 (this will tell you what 25% of your caloric intake represents), and then dividing that number 9 (since fat contains 9 calories per gram). So, if your daily caloric intake is 3000 calories: 3000 x 0.25 = 1200 (The number of daily calories that should come from fat) 750 / 9 = 83 (The number of grams of fat that should be consumed daily)
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Water Water is an absolutely critical component to the muscle building process and to overall body health. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body! Most people know that they should be drinking "plenty" of water throughout the day, but how many actually do? If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume. What makes proper water intake so amazingly important? Well for starters, it is the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Quite simply, water is life. Your body can survive for weeks without food, but without water you'd be dead in about 3 days. Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water. To demonstrate the importance of water in everyday functions let's take a look at some interesting facts: The Amount of Water Lost Each Day Through Normal Bodily Functions: 16oz is lost through perspiration 16oz is exhaled as water vapour 48oz is needed for proper function of the kidneys and intestines That's a total of 80oz, or 10 cups, merely to survive! The perspiration resulting from intense exercise will shoot that number even higher. So you can see how important it is to ensure that you are properly hydrated everyday. As I said before, 70% of your lean muscle is comprised of water. 70%! It is very important that you keep your muscle cells fully hydrated at all times.
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In doing this not only will your muscles appear larger and fuller, but it will also keep your strength and power output at its maximum potential. Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions. As you already know, building muscle is all about moving maximum amounts of weight for maximum repetitions, and therefore it is critical that you ensure your strength levels are naturally peaked before you enter the gym. Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue (we'll talk more about injury prevention later on). Water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them. Along with protecting your joints, water is vital in the process of digestion. We've already talked about how crucial protein consumption is to gaining weight, but without proper amounts of water you will not receive full benefit from the foods you eat. Anytime you consume a macromolecule, such as protein, your body must break this large molecule down into smaller pieces for absorption. In the case of protein, you will be breaking it down into amino acids. Your body can only break down the protein into amino acids if water is present. So, in order to ensure that your body is utilizing all of the nutrients you consume, you must ensure that your water intake is high. It doesn't end there. Water also plays an important role as a temperature regulator by keeping the skin moist through perspiration. It also helps the body to remove unwanted waste products from the body cells through expired air, sweat, feces, urine, blood and the lymphatic system. In addition to all of this, water helps to carry nutrients around the body so that they can be used where they are needed.
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I think everything you've read so far should be reason enough to pay closer attention to your water intake. So, just how much water is enough? To find out how many ounces of water you should be consuming every day, multiply your bodyweight by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90 I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem. On workout days you should consume 16 ounces before your workout, 16 during your workout and another 16 following your workout. Although there are many deciding factors, a good general way to gauge your body's level of hydration is by the colour and smell of your urine. Your urine should always be on the clearer side and should be fairly odourless if your body is receiving all of the water it needs. And remember, if you are thirsty, then you are already dehydrated! On another note, coffee, tea and soft drinks, although liquids in themselves, do not fully hydrate the body due to their caffeine content.
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Caffeine is a diuretic and shuts off a hormone that regulates water content in the body. In general, you should only add half of the liquid content of these drinks to your daily water intake. For example, if you consume an 8oz cup of coffee, you should only add 4 ounces of that to your daily water intake.
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Alcohol Alcohol is one of the world's oldest and most widely used drugs. Although it is made from the seemingly harmless substances of grain, juice and honey, its consumption can pose numerous threats that will affect you both in and out of the gym. While alcohol does have a few positive benefits when consumed in moderation, the negatives are far more prominent and numerous. So, does alcohol have any significant negative effects on building muscle? The answer to this extremely common question is yes! Excessive consumption of alcohol will have a fairly significant negative effect on your workout performance and on your resulting strength and size gains. I'm not here to tell you that you can't drink if you want to build muscle, but you should definitely be aware of how this drug (yes, alcohol is a drug) is affecting your gains. All I'm going to talk about is how alcohol negatively affects the muscle-building process specifically. This is not an anti-drug speech and the choice is ultimately up to you. This book is called "The Truth About Building Muscle", not "The Truth About Staying Healthy." So, how will alcohol prevent you from gaining the greatest amount of size and strength possible? Well … 1) It negatively affects protein synthesis. Protein synthesis is the process by which amino acids are joined together to form complete proteins. Excessive consumption of alcohol has been shown to slow down this process by as much as 20%! That's a huge decrease, and since muscles are made of protein you can see how this would be a problem. The slower the rate of protein synthesis, the slower your body will synthesize new muscle tissue.
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2) It lowers testosterone and increases estrogen. One of the limiting factors that determines how much muscle you can gain is the amount of testosterone in your body. Without the use of steroids, controlling testosterone levels can be very difficult. One way to maximize testosterone production is to limit alcohol consumption as much as possible. In one study, men's testosterone levels decreased by an average of 25% when intoxicated! It was found that there is a direct relationship between blood alcohol levels and testosterone production. Not only does excessive alcohol consumption lower testosterone levels, but it also raises estrogen (the main female hormone). Increased levels of estrogen translate to a decrease in testosterone and a higher risk for gynecomastia. Alcohol also lowers another very important muscle-building hormone, IGF-1. 3) It dehydrates you. It is fairly well known that alcohol has a significant negative impact on the kidneys, but how does this affect bodybuilders? Well, since the kidneys must filter large amounts of water from the body in order to break down the alcohol, dehydration will occur. You already know how absolutely vital water and proper hydration are, so I'm sure you can see why you'd want to avoid dehydration like the plague. 4) It disrupts your sleep. Although alcohol's sedative effects can make falling asleep much easier, the actual quality of your sleep will be greatly reduced. The time you spend sleeping is very important to your recovery, hormonal balance and muscle-building processes, so it is crucial that you treat this period of time with respect. I'll talk a lot more in detail about the importance of a solid night's rest later on. 5) It depletes your body of vitamins and minerals. Alcohol interferes with the absorption of many important vitamins and minerals which are critical to the muscle-building process.
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Vitamin A, C, the B's, calcium, zinc and phosphorus are all drained at rapid rates. Not only will this negatively impact the utilization of protein and carbohydrates, but it will literally have an effect on every single process going on in your entire body. 6) It increases fat storage. Alcohol contains 7 empty, worthless calories per gram. That's almost twice the amount of protein and carbohydrates with virtually no nutritional value. The excess calories will lead to an increase in body fat, as will alcohol's negative effect on the Kreb's Cycle, which plays a large role in fat burning. Alcohol also impairs the production of certain enzymes produced by the pancreas that metabolize fat. So if your goal is to achieve a body that stores fat easily and has trouble gaining and maintaining lean mass, drink away! These are the main effects alcohol will have on your body when it comes to building muscle. So how much alcohol is too much? Well, if you want to gain the absolute greatest amount of muscle size and strength possible, you should ideally avoid getting drunk altogether. Notice that I said getting drunk. There is a big difference between getting completely hammered and just having a couple of drinks every now and then. A couple of drinks (where a “couple” means 2, not 3, 5 or 12) on the weekend shouldn't pose too much of a problem, however, getting highly intoxicated is a completely different story. It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A couple drinks here and there shouldn’t be a problem, but if you find yourself getting drunk more than once a month you can almost certainly guarantee that your gains will be compromised.
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If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal. I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time. Building muscle is all about making sacrifices. If you want to be the best you can possibly be then there are certain things you'll have to live without. You know what you're up against, so you make the choice. If you do decide to go out and get hammered, then follow these steps to lessen the impact... 1) Have a protein rich meal before you go to bed. This will help to keep your body in an anabolic state and prevent muscle breakdown. 2) Take a multivitamin/multimineral supplement. Since alcohol robs your body of vitamins and minerals, taking a high-potency vitamin before bed will help to replenish your body's stores and also help to prevent a hangover 3) Take 5-10 grams of glutamine. This highly anti-catabolic supplement will ensure that your body stays in an anabolic state while you sleep and will help to spare muscle tissue through the night. (We'll talk more about glutamine in the supplement section.) 4) Drink 16-20oz of water before bed. This will help to re-hydrate your muscles as well as the rest of your body and will also help to prevent a hangover. 5) Eat a big breakfast rich in protein. This will get you back on track and feed your body with the muscle-building nutrients it has been depleted of. While this certainly won’t eliminate the negative effects of the alcohol, it will definitely help to minimize them.
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Nutritional Intake Overview There's one important thing that I want you to understand in regards to the caloric calculations and the macronutrient calculations outlined in this section, and that is that these numbers are merely an estimation of how much you should be eating per day. I cannot stress this enough! DO NOT get overly obsessed about the numbers! Everything you have read about the daily requirements for the major nutrients is how they would be in an ideal world. Obviously your nutrition plan will not be an ideal world! If you start getting too stressed out about counting calories and calculating exactly 40% protein, you will drive yourself insane. If you consume 205 grams of protein instead of 225, your world will not come crashing down in front of you. Simply do your best to at least come close to the numbers and you will be just fine. The most important thing when it comes to nutrition is consistency. While being off by 20 grams of protein or 35 grams of carbs will not have much of an effect on you, skipping meals definitely will. I've said that you must eat 5-7 meals spaced every 2-3 hours, and this is extremely important to follow. Missing a meal should be a rare occurrence, and if you begin skipping them regularly you will definitely be selling yourself short. You absolutely, positively must keep your body in an anabolic state at all times throughout the day. As far as the exact numbers go, just try to estimate and you'll be fine. If anything, treat these numbers as a minimum requirement. Remember, in order to get big you must eat big, and if you have a larger appetite and are able to consume more than this recommended amount, go right ahead. Definitely do not stop yourself from eating more just because you have reached the upper limit of those recommended daily amounts. This applies mainly to protein and carbohydrates, since consuming higher amounts of these nutrients will be beneficial to your gains. Fat intake should still be monitored because going too far over the upper limit of your recommended amount will probably do you more harm than good.
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Also remember that you do not have to eat clean all the time! Don't be afraid to cheat every once in a while and go for that big mac you've been craving. If you force yourself to eat squeaky-clean foods all the time you'll go crazy. Believe me, if all you eat is tuna and oatmeal day after day you'll very quickly become sick of these foods and will probably begin to dread the idea of even looking at them. Those who are on specific diets to lose weight must monitor their food intake much more closely than those who are on diets to gain weight. Your main focus should be to eat lots and eat often in order to keep your body in an anabolic, muscle-building state at all times. Remember, if during your journey to increase muscle mass and strength you end up putting on a bit of extra body fat, don't worry! You can very easily manipulate your diet and and exercise program later on in order to strip off this excess body fat. Also, one of the most important factors that determines your resting metabolism is the amount of lean mass on your body.
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Chapter 4 Review 1) You must eat a small meal at least every 2-3 hours. If you fail to do this, your body will enter into a catabolic starvation mode and will begin breaking down muscle tissue to obtain a source of protein and energy. 2) Eating every 2-3 hours means that on any given day you will be eating 5-7 meals. It may seem like a lot at first, but as long as you plan your day out properly you shouldn't have any problems. Purchasing a basic protein powder or meal replacement will make this process much easier. (You'll learn more about this in the supplementation section) 3) In order to gain muscular body weight, you must consume more calories than you burn. You can determine caloric intake using the Basic Multiplier, The Harris-Benedict Formula or the Katch-McArdle Formula. 4) Protein is the most important muscle-building nutrient. Among literally thousands of bodily functions, protein is responsible for the growth and repair of damaged muscle tissue. Protein should make up approximately 40% of your total caloric intake. Some good sources of protein include eggs, lean red meat, poultry, cottage cheese, seafood, skim milk, peanuts/natural peanut butter and whey. 5) Carbohydrates are responsible for providing your brain and muscles with energy. The majority of your diet should consist of low-glycemic carbohydrates, as this form is broken down gradually into the bloodstream and will keep your energy and blood sugar levels constant. Take a look at the glycemic index to find out which carbohydrate sources to choose. Roughly 35% of your total caloric intake should come from carbohydrates. 6) Fiber helps to clear out the toxins produced by meat in the intestinal tract. It also helps the body to maintain regular bowel movements and consistent blood sugar levels. You should consume 25-35 grams of fiber everyday. 7) Fats perform many important functions in the body and also play a critical role in the muscle-building process.
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Not all fats are created equally, and you should strive to have the majority of your fat intake coming from the unsaturated form. Roughly 25% of your total caloric intake should come from fats. 8) Water performs endless functions within the body that are beneficial both to the muscle-building process and to overall health in general. You should be drinking 0.6 ounces of water per pound of body weight each day. 9) Alcohol can have a fairly detrimental effect on the muscle-building process and should be consumed in moderation. Alcohol lowers protein synthesis, disrupts your sleep, decreases your strength and energy levels, depletes the body of vitamins and minerals, increases fat storage and also lowers testosterone levels. 10) Do not become overly obsessed with counting calories and nutrient percentages. Everything I've outlined is merely a rough estimation of how you should be eating. 11) Don't be afraid to cheat once in a while. If you're craving some junk food, it won't hurt to indulge every now and then. 12) Consistency is everything!
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Chapter 5: Supplementing For Massive Gains We've now arrived at the all-too confusing and all-too controversial topic of musclebuilding supplementation. For those of you who are completely new to the workout scene, supplements are things such as protein powders, creatine, glutamine and multivitamins. They are products manufactured by different companies and are designed to enhance your diet in order to achieve greater than normal muscle-building results. A lot of hardcore lifters and fitness enthusiasts will tell you that supplements are unnecessary and a waste of money. They'll say that the supplement industry is one giant marketing scam designed to thin out your wallet and keep you coming back for more. They will then go on to tell you that all of the materials necessary to achieve maximal muscle gains can be found in the foods we eat everyday. What do I say to this? Well, in some cases they are correct, and in others they are not. Is the supplement industry a gigantic marketing scam? In many ways, yes. Are all of the nutrients needed to facilitate muscle growth found in our everyday foods? The answer to that is also yes. Are supplements unnecessary and a waste of money? The answer to that is no.
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Remember, I am here to give you the truth. There is such an enormous amount of misleading information posted all over the internet and in books and magazines that will only serve to confuse and frustrate you. Building muscle is all about being able to differentiate between good and bad information, and then consistently apply it. I don't work for a supplement company, nor do I stand to gain any benefit at all by misleading you. I am simply here to give you the absolute most effective methods to pack as much muscle onto your frame as possible. Supplementation is a very important part of the muscle-building process to understand simply because there is such an incredibly gigantic amount of straight up lies out there when it comes to this topic. So, what is the truth about supplements? Let me first start off by saying this… In order to build muscle size and strength, supplements are not mandatory. There, I said it. Regardless of what the million dollar magazines would have you believe, you don't have to use supplements in order to get bigger and stronger. Anyone who trains hard and feeds their body with sufficient amounts of muscle-building nutrients from natural foods can experience appreciable gains in size and strength. Do you think that back in the 1940's guys were pounding back "Fruit Punch Flavoured Super Cell Volumizing Creatine Cocktails" after their workouts? No, they were eating steak with potatoes and washing it down with milk. It wasn't until 10 or 15 years ago that supplements really became a big part of the bodybuilding industry, and people were getting huge long before that. Nowadays our minds are absolutely flooded with advertisements for get-big-quick pills and powders. Just flip open any muscle magazine and really pay attention to how large a portion of that publication is dedicated to supplement advertising. The truth is that a large portion of the supplements you see posted all over the pages of your favourite muscle magazine are ineffective, inefficient and waste of your hard earned money. They promise huge gains in minimal time, and far more often than not they fall short of their promises.
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So why is everyone buying them? Well, you'd be surprised at how effective a well-planned marketing campaign can be. People are a lot more gullible than they think, and any supplement that promises huge gains in size and strength is sure to sell. A popular supplement company could fill a capsule full of crushed pig bones, call it a "revolutionary step forward in weight gaining supplementation", and people would most likely buy it. It doesn't matter whether it works or not, once the consumer buys it, his or her money is gone. By now you're probably thinking that this book is completely anti-supplement and that there is no need to invest in any of these products. Well, not so fast. Like I said before, I'm here to deliver the truth. The truth is that a large portion of bodybuilding supplements available today should be avoided. Most of them deliver false-hope and are far overpriced. However, (and that's a big however) there are some supplements, which, if used correctly, can provide considerable results and very good bang for their buck. By using the right supplements in the right amounts, you'll be able to reach your muscle-building goals faster than you would without them. There are a few diamonds hidden in that gigantic pile of garbage, and I'm going to teach you how to find them. Forget everything you read in the magazines or what your buddy at the gym told you, because this section will cover everything you need to know when it comes to supplements. So like I said before, you don't have to use supplements. You can definitely make good gains without them, and as long as you supply your body with enough whole food you should be okay. But if you want that extra edge and convenience factor that supplements can provide, I would definitely consider investing in the few basic, scientifically-backed products that I'll recommend. If there's one advantage that today's lifters have over those who trained prior to the last 15 years, supplements are it.
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A proper supplementation plan will allow you to recover faster, increase your workout performance and push your body's muscle-building potential to an even higher limit. Supplements basically take the "good stuff" from certain foods and put them in one place for you to consume. Whey protein, creatine, glutamine, vitamins and minerals; these can all be found in natural foods that are a part of your everyday diet. Supplement companies are able to isolate these extremely valuable muscle-building substances and conveniently package them in one place. For example, one bodybuilding supplement that I would definitely recommend is creatine monohydrate. Creatine is found naturally in fish and red meat, but in order to consume a highly beneficial amount of creatine you'd have to eat about five steaks everyday. Instead, companies are able to synthesize creatine in a lab so that you can mix one teaspoon of this amazing stuff into a glass of grape juice, slam it down and get a highly beneficial amount without having to eat half a cow. You don't have to spend a fortune on these products, but a few extra bucks each month will definitely help enhance your gains to another level. You don't have to use all of them, nor do you even have to use any of them. The choice is up to you. If you're willing to spend the extra money to get the best gains you possibly can, then supplementation is a good idea. If you want to save your money and do things the oldfashioned way then that's fine too. This is "The Truth About Building Muscle", and the truth is that if you supplement with the following products that I'm going to recommend, you'll notice a definite jump in your size and strength that you simply could not achieve without them.
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Recommended Supplements This is what I call my "approved" list. The following supplements are backed by solid research and have been shown time and time again to be both safe and highly useful. These are the most basic products out there and should form the cornerstone of any effective supplementation program. As I said earlier, supplementation is optional, but if you do decide to use them, the following products are what I would recommend. Here they are in no particular order: 1) Protein Supplements (Whey Protein, Meal Replacements, Protein Bars) 2) Creatine 3) Glutamine 4) Multivitamins 5) Essential Fatty Acids 6) Glucosamine
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Protein Supplements As you already know from the previous section, protein is, nutritionally speaking, the absolute most important nutrient for someone trying to build muscle. You go to the gym, train your ass off and rip your muscle fibers to shreds, but without adequate amounts of protein the muscle-building process will be next to impossible. Consuming your recommended daily intake of protein exclusively from whole foods is definitely doable, but it is a fairly difficult task to accomplish every single day of the week. This is where protein supplements come in handy. A whey protein powder or meal replacement shake will allow you to mix up a quick meal in your blender and still receive all of the growth-supporting nutrients your body requires. Instead of constant meal preparation, recipe hunting and seemingly endless chewing, protein supplements are a great way to balance out your diet and make your eating plan a far easier job. Take a look at the following eating schedules and you tell me which one you think is more appealing... Meal Plan A Meal #1: 6 egg whites/2 yolks, 2 pieces of whole grain toast, banana, 1 cup skim milk Meal #2: 1 can of tuna, 1 apple, handful of peanuts Meal #3: 6oz steak, 1 cup whole grain rice, 1 cup corn Meal #4: 1 chicken breast, 1 baked potato Meal #5: grilled salmon, 1 cup whole grain rice Meal #6: 1 bowl low-fat cottage cheese, 2 cups milk, 1 bowl oatmeal Or…
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Meal Plan B Meal #1: 6 egg whites/2 yolks, 2 pieces of whole grain toast, banana, 1 cup skim milk Meal #2: 1 meal replacement shake Meal #3: 6oz steak, 1 cup whole grain rice, 1 cup corn Meal #4: 1 serving whey protein shake, 1 bowl oatmeal Meal #5: grilled salmon, 1 cup whole grain rice Meal #6: 1 meal replacement shake, 1 bowl yogurt While the first meal plan would be a terrific day of muscle-building foods, it's just not very realistic that you'll have the time or motivation to prepare 6 full meals everyday. If you are keen on doing this then go right ahead, but you probably won't last very long. The second eating plan is much more realistic and is the kind that I would recommend. Instead of having 6 whole food meals, it is much easier and just as effective to have 3 meals and 3 protein shakes or 4 meals and 2 protein shakes. Doing this is far more efficient, especially if you live the type of lifestyle that requires you to be on the go for the majority of your day. Not only that, but protein supplements nowadays contain certain amounts of special muscle-building nutrients that whole-food simply can't provide. So without going any further I'd like to talk about the most popular protein supplement available: whey.
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Whey Protein Whey protein is the granddaddy of all protein supplements available, and for good reason. Whey is a natural source of protein that is extracted during the process of turning milk into cheese. Simply put, whey is the highest quality and most effective type of protein you could possibly put into your body. It is extremely popular among athletes and bodybuilders because of its excellent quality and convenience. It is rated highest on the Biological Value scale because it has the highest "bio-availability" of any protein out there, meaning your body will absorb the greatest amount. Whey is a "complete protein", meaning that it contains all of the essential amino acids. Essential amino acids are those that cannot be manufactured by the body and therefore need to be brought in from an outside source. Whey protein has all of them. Not only that, but whey is also naturally high in BCAA's (branched chain amino acids). BCAA's are the amino acids leucine, isoleucine and valine, and they have been shown to be a very effective anti-catabolic agent. When your body breaks down muscle tissue for energy during intense exercise, it is the branched chain amino acids that will be called on first. By consuming a larger amount of BCAA's you can prevent your body from catabolizing muscle tissue when you workout. The two main types of whey protein that you'll come across are whey protein isolate and whey protein concentrate. Overall, whey protein isolate is the better choice. Because of the methods used during the extraction of whey from milk, isolates have a higher absorption rate within the body, a higher percentage of protein per scoop and a better overall amino acid profile. Not only that, but whey isolates tend to mix much more easily and also taste better. Whey protein concentrate, on the other hand, is a lower quality protein and will not be as highly absorbed as whey isolate. It also tends to form chunks when being mixed and after a while this can become quite an annoyance. Both whey isolate and whey concentrate are high quality forms of protein overall, so you’ll still see achieve great benefits using either of them.
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You can buy pure whey isolates, pure whey concentrates or mixtures of both. If you have the money to spend and want the highest quality products available, a pure whey isolate is your best bet. That being said, in the grand scheme of it all it probably won’t have a huge impact on your resulting muscle gains. I currently use a product that is a mixture of both isolate and concentrate. One of the great things about whey protein is its versatility. What I mean by this is that whey protein can be used effectively in a variety of different situations. We'll talk a lot more in depth about proper post-workout nutrition a bit later, but for now I'll just say that directly after a workout your body needs the fastest absorbing protein it can possibly get. Whey protein has the highest bio-availability of any protein out there and that also means that it is absorbed the fastest. If you mix a scoop of whey protein isolate in water it can be digested in as short as 10 minutes. This makes whey protein the ideal choice for the post-workout period, as it will provide your muscles with an extremely high-quality and quick-acting protein when they need it most. Whey protein's rocket-fast digestion rate is great for post-workout, but any other time in the day this is not exactly what you want. When your body is in a normal resting state you'd ideally like to consume proteins that are absorbed at a more gradual pace. By mixing your whey protein in milk it will be broken down and released into the bloodstream in a more timed-release manner. This is because milk is largely made up of casein protein, which can take up to 4 hours to be fully digested. By slowing down the release of the protein, your body will be able to deal with it much more efficiently and this will also allow your muscles to remain in an anabolic state for a longer period of time. This is what makes whey protein so amazing. By simply changing the type of liquid you mix it with (milk or water) you can control its digestion rate and adapt it to your specific needs at any given time. Not only can whey be used as a post-workout protein source and as a meal replacement, but it also comes in handy if one of your whole-food meals does not fulfill its total protein requirement.
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For example, if you were only able to consume half a chicken breast at a certain meal you could simply mix half a scoop of whey protein into a glass of milk to reach the total protein requirement for that meal. If there is one supplement out there that I would recommend, whey protein would be it. Supplementing with whey will not allow you to pack on an extra 10 pounds of muscle in a 2 week period, but over the long haul it will make your eating plan much more convenient and will help you make sure that your protein requirements are met every single day.
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Meal Replacements (MRP's) Another very popular protein supplement available are meal replacement powders. The big difference between a straight whey protein and an MRP is its protein makeup, carbohydrate content and vitamin/mineral levels. Whey protein is made up of just one type of protein with virtually no carbohydrates, fats and very low amounts of vitamins and minerals. An MRP, on the other hand, is usually made up of many types of protein (whey, casein, egg, milk) and will also contain a decent amount of slow-release carbohydrates alongside a good vitamin and mineral profile. Sounds like MRP's are the way to go, huh? Well, yes and no. When it all comes down to it, an MRP powder is basically a matter of convenience. It contains all of the nutrients of a complete meal, which can be easily mixed with milk or water. If you are constantly on the go and need to squeeze in a quick liquid meal here or there, MRP's can definitely come in handy. The one big disadvantage of MRP powders is the cost. They tend to be much more expensive than straight whey protein and for a fraction of the servings. For example, a box of 20 MRP packets would cost about the same as a tub of whey protein, which would provide you with 3 times the number of servings. The thing to remember is that carbohydrates are cheap. It's protein that you're after, because adding carbs to a meal can be done very easily. Take a scoop of whey protein, a banana, some oatmeal, blend it up with 400ml of milk and you've made your very own meal replacement right there and at a fraction of the cost. I still use MRP's myself, but only for the sake of variety and convenience.
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It is much cheaper and just as effective to take your whey protein and mix it with your own carbohydrates and milk. This will provide you with all of the benefits a meal replacement would, but at a much cheaper price. I would still suggest purchasing a box or 2 of MRP's to keep around for the times when they do come in handy. For example, if you were taking a 5-hour drive somewhere and couldn't stop for a meal you could simply mix an MRP packet with some water and you'd be good to go.
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Protein Bars The final protein supplement choice is to use a protein bar. While protein bars do offer certain advantages over powder forms, it is very important that you choose your bars very carefully. The one main advantage of a bar is the fact that it can easily be taken with you anywhere you go. Since it is in solid form, you won't have to worry about shaker cups or milk, but can simply carry the bar with you and consume it at anytime. Because of its solid form it is also much more filling than a simple liquid meal. The downside is that bars tend to be a lower quality meal choice than whey protein or an MRP. Bars tend to be a lot higher in simple sugar and fat, and the protein quality also tends to be lower as well. For example, some bars use an ingredient called hydrolyzed collagen as one of the protein sources. Simply put, hydrolyzed collagen consists of the crushed skin and bones of ox and pig. How's that for a protein source? A lot of bars also contain low-quality fillers, which help to bind the bar together and keep it soft and chewy. Protein bars can have their place, but the key is to choose your bars with caution. Read the ingredient labels closely and try to choose bars with lower amounts of sugar and higher quality sources of protein. There are some bars out there with a decent nutritional profile and these are the ones you should be searching for. You'll also find that some bars have a pretty unappealing taste and can also take a long time to eat because they tend to be dry and chalky. I've had bars that require 2 cups of water and half an hour of chewing to fully eat! If possible I would suggest sticking to the powder form, but sometimes this just isn't possible. A bar here or there won't hurt you, but if you can avoid them then that is probably your best bet. I use bars every now and then if I'm on the go and need some solid food when I can't get a normal meal in. As long as you can find a decent quality bar then using it every now and then shouldn't be a problem.
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Creatine Simply put, creatine is the most popular and most effective sports supplement available. It is one of the only supplements on the market that has been proven time and time again to have a significant impact on muscle size and strength. This stuff really works, and is highly recommended for anyone who wants to dramatically increase their strength and body weight. Although this amazing stuff only surfaced as a popular sports supplement within the last 10 or 15 years, scientists have actually known about creatine for quite some time. It was first discovered in 1832 and by the early 1920's scientists were able to determine that about 95% of creatine is stored in muscle tissue. While we've known about creatine for over 150 years, it first made its mark in 1992 at the Olympic summer games in Barcelona. By the 1996 Olympics in Atlanta, 75% of athletes were supplementing with creatine. Creatine is a compound that occurs naturally in our bodies. Most people store around 100 grams, 95% of which can be found in muscle tissue. Creatine is simply a combination of 3 amino acids: methionine, glycine and arginine. It occurs naturally in fish and red meat, but like I said before, in order to obtain a significant amount of creatine you'd have to eat a ridiculously large amount of steak and salmon. So what exactly does creatine do? In short, this hugely effective compound will increase your lean muscle mass and strength, speed up your recovery rate, decrease lactic acid production and also decrease mental fatigue. It's the super-supplement for serious bodybuilders and can accomplish a lot with a fairly small dosage and a very cost-effective price. Let me go a little bit more into detail and explain how this stuff really works… This book is not intended to be a biology course, but an understanding of a few basic bodily processes will help you to better appreciate creatine's effects.
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One of the main things that creatine does very well is that it increases the efficiency of your body's utilization of a substance called ATP (Adenosine Tri-Phosphate). What is ATP, you ask? It's basically the bottom line when it comes to producing energy within the body. What I mean by this is that ATP is the "usable" form of energy within the cell. Think of it this way: You have a wallet full of 100-dollar bills, and you want to buy a chocolate bar. Obviously you wouldn't buy the chocolate bar with a 100-dollar bill, but instead would break the 100-dollar bill down until you had a 5 or 10-dollar bill to use. Carbohydrates and fats would represent the 100-dollar bills while ATP would be the 5 and 10-dollar bills. ATP is made up of one molecule of adenine with 3 phosphate groups attached to it. By "ripping off" the third phosphate group the body is able to produce energy. ATP then becomes ADP (Adenosine Di-Phosphate) and must wait for the third phosphate group to be reattached before any more energy can be produced. What does this have to do with creatine? Well, when you consume creatine it is converted into creatine phosphate, which is then stored in the muscle tissue. By having these extra phosphate groups in the muscle tissue, the body can convert ADP back into ATP at a much higher rate. This means that higher amounts of energy can be produced and sustained for longer periods of time. In doing this, creatine will increase your strength and allow you to lift more weight in the gym. As you already know, more weight equals more muscle. The next very important benefit of creatine is its "volumizing" effect on your muscle cells. Creatine needs water in order to be stored in your muscle tissue and this results in a "super-hydration" effect on your muscle cells. More water will be stored in the tissue and this will leave you looking bigger and fuller all day long. This effect is sometimes referred to as a "perpetual pump", because it causes your body to look as if it has a training-induced muscle pump at all times.
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A lot of people argue against this effect and say that because all you're doing is putting more water in your muscles that this is of no real value. Just remember that your muscles are already 70% water. Do you think this 70% is useless? Of course not. Higher amounts of water in the muscle cell will allow you to burn more fat calories and will create a greater overall anabolic environment within your body. As if these two benefits of creatine weren't enough, there is still more. You know that intense, searing burn you usually feel in your muscles when you train with weights? As I said before, this feeling results from an accumulation of lactic acid within the muscle. Lactic acid is a metabolic waste product formed from the burning of carbohydrates. Lactic acid is catabolic to muscle tissue and can actually result in muscle loss if too high an amount is present. The pH of the muscle cell will also drop to the point that muscular contractions can no longer be achieved. Creatine speeds up the rate that ADP is converted back to ATP, and in doing this the pH of the cell can be neutralized. This will "buffer" the effect of lactic acid on the muscles. Less lactic acid means less muscle catabolism and less physical discomfort from training with weights. In a sense, creatine can help to act as a natural painkiller and allow you to prolong the point of muscular failure. As you can see, creatine provides quite a few very beneficial effects for those trying to gain muscular body weight. How much of this stuff should you use? The most widely accepted method is to start with a "loading phase" first. This essentially means that for the first five days you will use a much higher amount than normal (20-25 grams) in order to completely saturate your muscles with creatine. After that you change over to the "maintenance phase", where you consume 5 grams daily in order to maintain the levels of creatine in your body.
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It's important to remember that the loading phase dosages should not be taken all at once. The body can most efficiently deal with about 5-10 grams of creatine at any given time, so it is important to split the dosages up throughout the day. If on a certain day you should be using 20 grams of creatine, I would recommend splitting that up into 4 doses of 5 grams. Another popular method of creatine supplementation is to use a “cycle”. This is where you would use your creatine for a set period of time and then “cycle off” for a set period of time by stopping its use. The idea behind cycling is that your body will never become accustomed to the creatine usage, and therefore will continually benefit from it over the long haul. There is no proof as to whether or not cycling is necessary, but it may be a method that is worth trying out. If you do want to try cycling your creatine, here is how you can schedule it: Week1: Loading Phase (20 grams daily) Week2-4: Maintenance Phase (5 grams daily) Week5-8: Cycle Off (no creatine) You can experiment with both cycling and non-cycling methods to see what works best for you. Creatine basically comes in 3 different forms: pure creatine monohydrate, delivery system sugar drinks, or delivery system insulin mimicking drinks. There are a few others as well, such as creatine serum, pill form or chewables, but these are much less effective than the traditional forms. They contain lower amounts of creatine and are not very easily absorbed by the body. If you decide to use creatine, these are the types of products you should look into...
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1) Creatine Monohydrate This is creatine in its pure form and is the cheapest and most common way to go. It is a white, tasteless, odourless powder, which can be easily mixed with grape juice, Gatorade or any other type of sugar drink. Why should you consume a sugary drink with your creatine? Studies have shown that consuming your creatine with simple sugars will increase muscle absorption by up to 60 percent. This is due to the effect that simple sugars have on your body's insulin levels. As you already know, insulin's job is to balance out the body's blood sugar levels by driving nutrients into the cells. This is why it is important to "spike" your insulin when using creatine as this will ensure that your body is absorbing it properly. Most people who have never used creatine before will start off with a basic creatine monohydrate and mix it with grape juice or gatorade. Another good method is to go to the grocery store and buy a bag of dextrose to use as your sugar. You can simply add some dextrose, iced tea mix for flavour and throw in your creatine. This method is the cheapest price per serving but is still very effective. Recently, two newer forms of creatine have emerged on the scene: creatine ethyl ester and creatine tri-malate. Both of these forms are based upon creatine monohydrate but with some supposed “improvements”. Creatine ethyl ester is regular monohydrate with an “ester group” attached. Esters are organic compounds that are formed from the reaction of alcohols and carboxylic acid. The attached ester group is said to increase creatine’s absorption, since regular creatine must uses lipids to permeate cells walls, and the ester group helps the creatine use these lipids more efficiently. The main advantage is that a smaller amount of total creatine would need to be consumed to achieve the same benefit. Creatine tri-malate is a compound that is formed from one creatine monohydrate molecule attached to 3 molecules of malic acid.
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Malic acid is a substance involved in the Krebs energy cycle and helps to provide the body with energy. It is thought that the combination of monohydrate and malic acid creates a more absorbable form of creatine that has a more dramatic impact on the ATP energy cycle. Any of these 3 choices (monohydrate, ethyl ester or malate) will be just fine. Since ethyl ester and malate are still relatively new, it’s hard to say whether they really have any significant advantage over regular monohydrate. 2) Delivery System Sugar Drinks This is another very effective, and much more convenient way of ingesting your creatine. A delivery system drink basically consists of creatine (in various forms) along with all of the nutrients needed for proper absorption, packaged in one spot. Each serving will typically contain about 5 grams of creatine along with all of the simple sugars needed to induce that all-too important insulin spike. You can simply mix one serving in water and you're ready to go. These drinks usually contain other ingredients as well, such as alpha lipoic acid, which will enhance the absorption of the creatine even further. These drinks are usually more effective than straight creatine monohydrate because they tend to be absorbed more easily. 3) Delivery System Insulin Mimicking Drinks This is the final type of creatine, and is also a very effective choice. Instead of using simple sugars to spike your insulin, these drink mixes contain other ingredients known as "insulin mimickers"; things such as alpha lipoic acid, phytic acid, arginine and phosphorus. These ingredients will increase your body's insulin levels without loading you up with super-high amounts of simple sugar. Too much simple sugar is a great way to get fat and over the long run will provide you with an extremely high amount of unneeded calories. This type of creatine is still being perfected, but I believe that it is a great alternative to the traditional methods of grape juice or Gatorade. Research has also shown that consuming whey protein with your creatine will enhance its uptake into the muscle cells.
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A great method that I would recommend is to use an insulin mimicking creatine drink and consume it alongside a simple whey protein shake. This will provide your body with adequate amounts of creatine and much less simple sugar. There are times, however, when consuming simple sugar is actually beneficial. These times are first thing in the morning and right after your workout. At these times your blood sugar levels are low and by spiking your insulin you can re-elevate these levels, drive higher amounts of protein and creatine into your muscle cells and not have to worry about putting on body fat. At these times I would definitely recommend consuming your creatine with simple sugars. So the ideal method for creatine supplementation is this: Workout Days: consume your creatine immediately following the workout. Non-Workout Days: consume your creatine first thing in the morning. We'll dive more into detail regarding post-workout nutrition later on, and you'll be able to better understand why simple sugars are so beneficial during this time frame. The final issue when it comes to creatine is regarding its safety. Everyone is always asking me, "is creatine safe? I heard it's hard on the kidneys and can lead to cancer." So far all research indicates that when used properly, creatine is totally safe and effective. Not a single study ever performed has been able to prove otherwise. The one important thing for you to remember with creatine is that you must keep your body properly hydrated when using it. Creatine needs water in order to be properly stored in the body. If you're dehydrated while on creatine you may experience muscle cramping or stomach discomfort.
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This is basically the only side effect of creatine and can be easily avoided. You already know the importance of proper water intake, so this shouldn't be a problem for you. How much can you expect to gain from creatine? One important thing to remember is that everyone's body will respond differently to this supplement. Typical gains are in the range of 5-10 pounds of bodyweight within 3 or 4 weeks. That's a pretty significant gain if you ask me! Unfortunately about 10% of the population are referred to as "creatine non-responders", because they don't really experience any significant gains while on this supplement. The only way to find out is to try it for yourself. Creatine is the most researched sports supplement on the market, and has never been proven to be harmful in anyway. This supplement will increase your lean muscle mass, jack up your strength, speed up your recovery, decrease lactic acid buildup and decrease mental fatigue. Creatine should definitely be a part of your supplement program if you’re looking for optimal results.
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Glutamine Glutamine is another very basic bodybuilding supplement and provides many beneficial muscle-building effects. As you already know, protein is made up of amino acids. Glutamine is just one of those amino acids, and for those trying to build muscle it is arguably the most important. It can be found naturally in dairy products, fish, meats, beans and poultry, but in order to receive a significantly beneficial amount of this great stuff you'd have to consume an extremely large amount of these foods. This is why supplementing your diet with extra glutamine is a good idea. What does this stuff do, you ask? Glutamine is best known for its remarkable anti-catabolic effects. While glutamine's effects are not as dramatic as those of creatine, it is still a recommended part of a solid supplementation program. Unlike creatine, glutamine will not yield any dramatic immediate effects. It will not add 5-10 pounds of muscle in 2 weeks or slap 30 pounds onto your squat. Glutamine, similar to protein powder, is considered to be more of a "holistic" supplement, meaning that it will allow you to make greater overall gains in the long run. The reason for this is that glutamine does not directly build muscle. You see, glutamine is a non-essential amino acid, meaning that your body can produce it on its own. In fact, roughly 60% of the total amino acid pool in your body is comprised of glutamine, a large portion of which is found in lean muscle tissue. This stuff is in extremely high demand throughout your body for a number of important processes, and when you workout intensely glutamine levels can drop by as much as 50%. One of glutamine's most important jobs is to fuel the immune system, and since the immune system is so heavily stressed through resistance training, the body must compensate by breaking down muscle tissue in order to obtain a source of glutamine. This will ultimately lead to muscle loss.
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This is why supplementing your diet with additional glutamine is so important. Rather than directly building muscle on its own, glutamine will speed up the muscle-building process by preventing muscle catabolism. Anytime your body undergoes physical stress it will not have to break down muscle tissue in order to obtain glutamine since it will already be provided with an external source. Like I said before, one of glutamine's most important jobs is to fuel the immune system. This in itself is an extremely important benefit and is worth the cost alone. Not only will you be able to recover faster between workouts, but you will also greatly decrease your chances of getting sick. As you'll read later on, catching a cold or flu in the midst of hard and consistent training is very difficult to deal with both mentally and physically. Glutamine will help to decrease the chance of this happening and will keep your immune system and natural resistance mechanisms in tip-top shape. It is also interesting to note that while this amino acid allows you to gain body weight at a faster pace, most of the glutamine you supplement with does not even reach your muscles. I know what you're thinking… "How can glutamine increase muscle mass if it isn't even absorbed by the muscles?" Well, failing to reach the muscles isn't really a bad thing in this case. Since glutamine is in such high demand throughout your body it will simply go to the area where it is needed most. By doing this, glutamine can increase the integrity of the immune system while leaving muscle proteins intact. Remember, glutamine is an anti-catabolic agent, so rather than building muscle directly on its own, it benefits us by preventing the process of muscle breakdown from occurring. Along with its anti-catabolic and immune boosting benefits, glutamine also plays an important role in digestion. As you already know, in order to achieve dramatic increases in muscle mass and strength you'll have to consume much larger than normal amounts of protein, carbohydrates and fat. In order to get the most out of all of the foods you'll be consuming you must ensure that your body is absorbing all of the nutrients efficiently.
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Glutamine helps to maintain optimal digestive health from your lips to your stomach to your intestines. This will make sure that all of those macromolecules you consume everyday are being broken down and utilized fully. Not only that, but glutamine also works to keep your liver working to its full potential. The liver helps to flush out harmful toxins from the body and also secretes many important anabolic hormones. Glutamine also allows the body to maintain optimal levels of a very important antioxidant called glutathione. So how much glutamine should you supplement with everyday, and at what times? I would recommend 5-10 grams everyday (1-2 teaspoons). If you use 10 grams, then you should divide this into 2 servings of 5 grams to allow for maximum absorption. Glutamine is simply an amino acid and since it occurs naturally in your body there really isn't a recommended daily amount set in stone. You could take up to 20 or 30 grams if you really wanted to. However, typical doses are in the range of 5-10 grams daily. The absolute most important time to use a serving of glutamine is directly after your workout, ideally within half an hour. This is the time when your body is in a catabolic state and when muscle breakdown is occurring at a rapid rate. Supplementing with glutamine will help to reverse this process and switch your body back into an anabolic state so that muscle growth can take place. Another great time to take your glutamine is right before bed. Although sleep is very important in the recovery process, the plain fact is that you'll be going at least 8 hours without any food. Glutamine will help to minimize muscle loss while you sleep and will keep your hard-earned muscle tissue intact. Some research has also shown that taking glutamine before bed will increase the secretion of growth hormone, an extremely important anabolic substance. So, to recap… If you decide to use 10 grams daily… Workout Days: 5 grams post-workout, 5 grams before bed. Non-Workout Days: 5 grams with an afternoon meal, 5 grams before bed.
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If you decide to use 5 grams daily… Workout Days: 5 grams post-workout Non-Workout Days: 5 grams before bed. I personally use 10 grams on workout days and 5 grams on non-workout days. Although glutamine will not provide any instant, dramatic muscle increases, you should be able to see by now that it is extremely important in the overall muscle-building process and is a supplement that no serious weightlifter should be without.
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Multivitamins Nowadays there is a large school of thought who believe that taking a multivitamin is unnecessary and a waste of time. They believe that all of the vitamins and minerals found in natural foods are more than enough to supply our bodies with sufficient amounts of these important little nutrients. While it may be true that natural foods contain all of the vitamins and minerals you need, you'd have to balance out your diet extremely accurately in order to consume them in the proper amounts and ratios. In this day in age, where most people's diets consists of large amounts of simple sugar and fast food, the goal of supplying the body with proper amounts of vitamins and minerals usually falls far short of the mark. Because of this, I would definitely recommend consuming a high-potency multivitamin every single day. The thing I find funny is that although everyone knows we need vitamins, very few know exactly what they do. I don't want to get too in depth here, but I'd like to review some basic biology for those of you who don't really know what a vitamin is. When it all comes down to it, your body is basically one giant mass of chemical reactions. There are thousands of these reactions going on at all times with the goal of keeping you alive and healthy. In order for these reactions to occur efficiently, the body relies on the use of enzymes. The job of an enzyme is to speed up the rate of chemical reactions within the body. It does this by lowering the amount of energy that is needed for the reaction to occur. Simply put, without enzymes you'd be dead, and very fast. An enzyme is made of protein and an attached "co-enzyme". The co-enzyme alters the shape of the protein so that the enzyme can perform its job properly. Another name given to a co-enzyme is a vitamin.
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So in the grand scheme of things, vitamins allow your enzymes to perform properly, and this allows all of the chemical reactions going on in your body to be performed efficiently. This means that if your body is deficient in just one vitamin, it will literally affect hundreds of reactions within your body. Now can you see why vitamins are so important? I'm not just talking about overall health in general; vitamins have a direct effect on many important muscle-building processes as well. Before you read the following, keep in mind that vitamins have literally thousands of functions. The ones I'm going to list are the benefits that are specifically related to building muscle. I'm not going to list every single vitamin out there, but here are some of the ones that will be most important to you… Vitamin A - Plays a key role in protein synthesis: the conversion of amino acids into muscle tissue. It is also involved in the production of glycogen, the stored form of carbohydrates in the body. Strenuous physical activity drains the body of vitamin A, so this is why supplementing with an extra amount can be beneficial. Vitamin B1 (Thiamine) - Heavily involved in protein metabolism and muscle growth. Thiamine helps the body to produce hemoglobin, which carries oxygen around the body. This can be beneficial during intense workouts when oxygen is needed most. Vitamin B2 (Riboflavin) - Plays many important roles in the body such as fat burning and proper energy production from carbohydrates. Some studies have shown that there is a direct relationship between riboflavin intake and lean body weight. Vitamin B3 (Niacin) - Heavily involved in energy metabolism which will help to provide the body with more fuel for those intense workouts. It can also increase vasodilation and help you to appear fuller and more vascular. Vitamin B6 (Pyridoxine) - Very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe. B6 is also involved in energy metabolism and carbohydrate burning.
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Vitamin B12 (Cobalamin) - Ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination. This vitamin also plays a key role in the burning of carbohydrates for fuel. Biotin - A lot of people trying to build muscle consume large amounts of egg whites, and this causes the body to produce a substance called avidin which blocks the absorption of biotin. Biotin helps the body metabolize amino acids and produce energy during workouts. Vitamin C - This is arguably the most important vitamin for those trying to gain weight. Vitamin C is heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, Vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells. Vitamin D - Crucial because it has a direct effect on calcium and phosphorus absorption. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body. Vitamin E - A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes. Are you convinced now? As you can clearly see, consuming adequate amounts of these vitamins is very important. It will keep every little process in your body running at a smooth and effective rate. From protein digestion to energy metabolism to fat burning to hormone production, the value of vitamins cannot be understated. Consuming a basic, highpotency multivitamin will ensure that you are receiving all of the vitamins you need.
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A lot of lifters also supplement with extra vitamin C which they buy separately from their multivitamins. Vitamin C plays so many vital roles in muscle-building and immune health and therefore can be taken in higher amounts. Since it is water-soluble, you don't really need to worry about taking too much, as it will simply be flushed out through sweat or urine. A good, high-potency multivitamin will usually provide you with anywhere from 200500mg of vitamin C. If you do decide to supplement with extra vitamin C, you should probably take an extra 1000-2000mg per day. Everyone is always calling them "multivitamins", but in reality they are much more than just that. Most multivitamins also contain a wide spectrum of minerals; small, inorganic nutrients that also affect many important processes in the body. Minerals are substances such as calcium, iron, potassium, copper and sodium. Just as every vitamin makes some contribution to the muscle-building process, so does every mineral. Here are some of the more important minerals and the ways in which they will benefit you... Magnesium - This mineral plays a role in protein synthesis and energy production. It is arguably one of the most important minerals for weight lifters. Zinc - Zinc is involved in almost every process that has to do with growth. Studies have also shown that intense exercise lowers the amount of zinc in the body, and this is where supplementation can definitely help. Iron - A component of hemoglobin, which, as you already know, helps to carry oxygen around the body. The more oxygen you can provide your muscles with, the faster they can recover as you workout. This will help to keep your strength at top levels for every set you perform. Sodium - An electrolyte that helps to regulate the amount of water your body holds or excretes. It also plays a role in muscle contractions.
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Potassium - Important in the production of glycogen and is also involved in nerve impulses that result in muscular contractions. If your levels of potassium are too low you may end up with dehydration and muscle weakness. Phosphorus - Is involved in the production of ATP, the useable form of energy in the body. Phosphorus also contributes to the production of creatine phosphate, an important molecule which plays a critical role in high intensity exercise. Phosphorus may also reduce lactic acid buildup. Chromium - Allows insulin to perform its job properly by causing this hormone to properly transport amino acids, glucose and fatty acids into your body cells. It also plays a role in the metabolism of carbohydrates and fats. Calcium - Calcium is the most abundant mineral in the body and has many major benefits. It has a direct effect on muscular contractions and also helps to maintain the integrity of the bones which can be heavily stressed from intense weight training.
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Essential Fatty Acids (EFA's) You've already learned about the many amazing benefits of essential fatty acids and the critical role they play in building muscle. A great way to really tap into these benefits is to supplement your diet with extra essential fatty acids. One way you can do this is to add some nutritional oils to your diet. A really simple way of doing this is to go to the grocery store and purchase a bottle of flax seed oil and a bottle of extra virgin olive oil. You can simply consume 2 tablespoons of each per day, one serving in the morning and then another at night. You can mix the oils with some juice or a protein shake or consume them on their own. This will provide your body with all of the benefits essential fatty acids have to offer without forcing you to eat gigantic portions of peanuts and avacados. I won't go into anymore detail about the functions of EFA's, since they were already covered in the nutrition section. Just to review their amazing benefits… 1) Increases testosterone production. 2) Increases growth hormone secretion. 3) Improves insulin action. 4) Improves energy production of cells. 5) Increases nitrogen retention. 6) Improves metabolism.
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Glucosamine Glucosamine sulfate is a sugary compound that is formed when glucose joins together with the amino acid glutamine. Rather than being used as an energy source like most simple carbohydrates are, amino sugars are incorporated into the structure of body tissues. While many other "joint-healing" supplements and pills work by simply reducing inflammation and pain, glucosamine actually treats the problem by rebuilding damaged cartilage and connective tissue. It also helps to cushion and lubricate joint surfaces by increasing the body's secretion of synovial fluid. Another great characteristic of this supplement is its high absorption rate within the body. Because the molecules are so small, glucosamine can be absorbed by the body tissues at a rate of 98%. Glucosamine can also be taken alongside another popular joint-care supplement called chondroitin. Chondroitin also plays a key role in injury prevention by surrounding joint surfaces and allowing for a smooth range of motion. It has also been shown to block the enzymes responsible for degenerating cartilage. Many companies sell products that are a combination of both glucosamine and chondroitin. I cannot stress to you enough just how important it is that you make an effort to keep yourself injury-free. Highly intensive training stresses your muscles and joints, which, over time, may catch up to you. Supplementing with glucosamine (chondroitin is also an option) does not guarantee anything, but if this supplement provides any significant edge at all then it is definitely worth a shot. I would suggest using glucosamine as a part of your regular supplement plan at a dosage of 1000-1500mg per day.
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Worth a Try This section is comprised of some popular supplements that typically get mixed reviews. They are not "must-haves" when it comes to muscle-building supplementation, but they may provide a slight edge if you're willing to spend a few extra bucks. 1) CLA 2) N02 3) ZMA 4) Tribulus 5) Caffeine
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CLA As you'll recall from the nutrition section, not all fats are created equally. Some fats (the "unsaturated fats') are actually quite beneficial to overall health and play many important roles in the body. Conjugated Linoleic Acid, most commonly known as CLA, definitely falls under this category. CLA is found mainly in meat and dairy products and was first discovered in 1978 by Michael W. Pariza at the University of Wisconsin. CLA has been shown to be an impressive anti-cancer agent and also has significant antioxidant properties. That's all fine and dandy, but what impact does this fatty acid have on building muscle, gaining strength and burning fat? Well, just like many other supplements out there, the research is still somewhat unclear. Supplement companies claim that CLA is an anti-catabolic substance that helps to regulate fat and protein metabolism. It has been said that CLA creates an environment in the body where greater amounts of fat can be burned and muscle mass can be synthesized at higher rates. Although we can't say that CLA fails to live up to these claims, we also can't say for sure if it does. Studies on rodents show significant results, but it is uncertain whether these benefits carry over to humans. The studies are too conflicting to provide any concrete evidence. What's the verdict on CLA? I'm not going to rule it out, but I'm also not going fully recommend it. If you're looking to use only basic, reputable supplements, CLA probably shouldn't be a part of your program. If you're looking to spend a few extra bucks to try and gain an extra edge, it's definitely worth at least trying. CLA dosages vary quite a bit, but anywhere from 2000-4500mg daily should be fine.
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N02 In recent years, N02 has made a huge splash on the bodybuilding scene and is being dubbed as "the biggest thing since creatine." Just walk into any bodybuilding supplement store and you'll instantly see all sorts of N02 products lining the shelves. Supplement companies claim that the use of N02 will dramatically increase the size and strength of type 2 fast twitch muscle fibers and will also have a positive effect on strength and power output. N02 supposedly works by increasing the body's levels of a free-form gas called nitric oxide. In order to produce nitric oxide, the body breaks down the amino acid arginine. Most N02 products contain arginine alpha-ketoglutarate, which is a special type of this amino acid that allows the body to maintain a constantly high level of nitric oxide at all times. This high level of nitric oxide is supposed to aid bodybuilders and athletes by providing an increase in blood flow to the muscles. This increase in blood flow, otherwise known as "vasodilation", would ultimately lead to greater oxygen and nutrient uptake into the muscle cells, resulting in increased growth and performance. Does N02 really work? Well, no one really knows for sure. Don't let the supplement companies fool you, because there still has yet to be a study that can say with certainty that an increase in nitric oxide levels has positive implications for muscle growth. Although N02 is not backed up by any concrete evidence, we still shouldn't rule it out completely. Many real-world users report significant positive results using the supplement. N02 is definitely not a must-have, but if you're looking for something new, I don't see anything wrong with giving it a try. Just because there is no proof of its effectiveness doesn't mean that it won't work. However, don't expect to try this stuff out for a small cost, as N02 is one of the more expensive supplements on the shelf.
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ZMA ZMA is a vitamin and mineral formula that is made up of zinc, magnesium and vitamin B6. Unlike typical zinc or magnesium supplements, ZMA uses different, more absorbable forms of these minerals: zinc monomethionine and magnesium apartate. Supplement companies claim that consuming a ZMA formula leads to an increase in freeflowing testosterone levels and aids in recovery. Since testosterone is considered to be the most important anabolic hormone responsible for building muscle mass and strength, it would seem that ZMA would be quite beneficial. The question is, does this stuff really live up to the hype? So far, the evidence supports that ZMA may actually serve a useful purpose as part of an effective supplementation program. Most research has shown with reasonable certainty that hard training athletes and bodybuilders are deficient in both zinc and magnesium. Since zinc and magnesium both play an important role in the production of testosterone, consuming extra amounts of these minerals would theoretically boost the levels of this important hormone. So, in cases where there is a deficiency of zinc and magnesium (due to strenuous workouts) ZMA may be a reasonable solution. Another piece of evidence that supports the use of ZMA is the fact that when taken together, minerals compete for absorption. Because of this, taking a high potency multivitamin is probably not enough to correct the deficiency. ZMA is typically taken in the ratio of zinc (30mg), magnesium (450mg) and vitamin B6 (11mg). The best time to take this supplement is about 30-60 minutes before bedtime on an empty stomach. I won't classify ZMA as a "must-have", but for those who use supplements as a regular part of their program, it's definitely something worth looking into.=
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Tribulus Tribulus terrestris is an herb that grows in many tropical and moderate areas of the world. It has been used by many different cultures to treat a variety of ailments. The Greeks used tribulus as a diuretic and mood-enhancer. The Chinese used it for liver, kidney and cardiovascular diseases. Bulgarians used tribulus as a sex-enhancer and as a treatment for infertility. As a bodybuilding supplement, tribulus is recognized as a testosterone booster. Testosterone is the most important muscle-building hormone in the body and is one of the limiting factors that determines how much muscle a person can gain. Tribulus does not directly raise testosterone levels, but works by raising the body's levels of a substance called LH (luteinizing hormone). LH basically "tells" the body to produce higher amounts of testosterone, and this would seem to have positive implications for muscle growth and workout performance. The research on tribulus is still unclear. There has yet to be a study that shows a definite relationship between tribulus use and increased muscle size or strength. Regardless of this lack of concrete evidence, tribulus still remains as a top-selling supplement. I wouldn't consider tribulus a "must-have" by any means, but I don't see anything wrong with giving it a try. It's fairly inexpensive and you may very well notice a difference with it. The typical dose is 750-1250mg per day.
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Caffeine Caffeine is a naturally occurring stimulant and is considered the most socially acceptable drug in the world (yes, caffeine is a drug). It is classified as an alkaloid and is very effective at stimulating the central nervous system. It can be found in many natural plants such as coffee, tea, kola, cocoa and guarana and can produce some very noticeable effects when consumed. Caffeine works by stimulating the central nervous system and by providing the body with increased mental alertness and energy. Caffeine also delays the onset of muscle fatigue and seems to be quite effective at reducing muscle pain during exercise. Most people report quite a significant boost when supplementing with caffeine before their workouts. It has been shown to increase stamina and strength as well as alleviate some of the discomfort associated with highly intensive training. Keeping in mind that too much of anything may not be good, caffeine is a highly inexpensive supplement and you may find it quite helpful to consume before exercising. 100-400mg taken half an hour before your workout should do the trick. You can either buy caffeine in pill form or you can simply consume a caffeine-containing beverage such as coffee or tea. Here the caffeine levels in some commonly consumed beverages… 8-ounce Beverage
Caffeine (mg)
Coffee, Drip
115-175
Coffee, Brewed
80-135
Coffee, Espresso (2 ounces)
100
Coffee, Instant
65-100
Tea, iced
47
Tea, brewed, imported brands (avg.)
60
Tea, brewed, U.S. brands (avg.)
40
Tea, instant
30
Tea, green
15
Hot cocoa
14
Coffee, Decaf, brewed
3-4
Coffee, Decaf, instant
2-3
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Might Be Worth A Try The research is fairly unclear on the following supplements, and there isn't any hard-fast evidence to suggest they provide any benefit when it comes to building muscle or gaining strength. The idea behind them makes sense, but we are still ultimately unclear as to whether or not they provide any real-world benefits. If you've got some money to blow and enjoy trying new things, the following products might be worth looking into. 1) HMB 2) Methoxy 3) Taurine 4) BCAA's 5) Chromium Picolinate
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HMB Beta-hydroxy beta-methylbutyrate, otherwise known as HMB, is a very popular bodybuilding supplement these days. HMB is a metabolite (a substance produced during metabolism) of the amino acid leucine and can be found naturally in foods such as alfalfa, catfish and grapefruit. Leucine is the most beneficial amino acid of the three that make up the BCAA chain (you'll learn about BCAA's later on in this section) and has been shown to play an important role in preventing muscle wasting and in promoting an increase in lean muscle mass. Scientists then theorized that there may be a metabolite of leucine that could be taken orally and in smaller amounts in order to produce these beneficial effects. They ended up isolating HMB, and its performance in the lab was very promising. Most studies done on the supplement demonstrated that it did in fact have a significant effect on building lean muscle mass and in burning fat. The problem, however, is that these positive lab results didn't carry over to the real world. As a whole, most users of HMB give negative reviews. Some people swear by it, but the general consensus is that HMB simply doesn't work all that well. The ultimate verdict is unclear. We'll need to wait until more concrete evidence surfaces as to whether this stuff really is effective or not. Because of this I would say that HMB might be worth a try, but definitely should not be a part of your must-have list. If you do decide to give it a try, the typical dosage is 3000mg per day.
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Methoxy Methoxyisoflavone, otherwise known as methoxy, belongs to the flavone family, a group of compounds derived from plants. A Hungarian company called “Chinoin” first discovered methoxy about 30 years ago. They put a patent on it and basically had it "locked up" until it expired in 1997. Researchers then got a hold of the paperwork and discovered that methoxy was a highly anabolic compound that produced amazing bodybuilding effects. Or so they thought. Methoxy is supposed to increase protein synthesis, decrease cortisol levels and improve recovery in between workouts. When it first became popular in the late 1990's, methoxy was dubbed as the next "breakthrough miracle supplement." Companies were claiming that methoxy could produce the same anabolic effect as steroids, but without the side effects. That would be awfully nice, but so far the research has shown otherwise. In most studies done on methoxy, the increase in body weight is actually due to its effect on bone mass, not muscle mass. I'm not disregarding methoxy as a useful supplement, all I'm saying is that there's no concrete reason to believe its use is beneficial. Methoxy definitely doesn't fall under the category of "recommended" supplements, but it might be worth a try. The typical dosage is 200-400mg taken twice daily.
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Taurine Taurine is a non-essential amino acid that ranks second only to glutamine as being the most abundant amino acid in the body. It is not referred to as being non-essential because it is not important in the body, but rather because the body is able to produce taurine on its own. Taurine is gaining popularity as a muscle-building supplement mainly because of its supposed effects on muscle cell volumization. Supplement companies claim that taurine expands the muscle cell and allows it to hold greater amounts of water (similar to the way that creatine does). This would ultimately lead to increased cell hydration and an increase in protein synthesis. It is also said that taurine enhances "interstitial contractile leverage" which basically translates to an increase in strength. Studies conducted on taurine so far are interesting, but still have not been able to clearly demonstrate its effectiveness. Research performed on rats shows promising results, but whether or not these benefits carry over to humans is still unclear. Based on what we know so far, I wouldn't recommend that you run out and spend your money on taurine just yet. As more research is done we will be able to gain a better understanding of this amino acid and its effect on bodybuilders. However, it's not highly expensive, and if you're looking for something knew it might be worth a shot.
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BCAA's As you already know from the nutrition section, proteins are made up of smaller building blocks called amino acids. There are two different types of amino acids: essential and non-essential. Essential amino acids are those that cannot be produced by the body and must be consumed through the diet. The term BCAA stands for Branched-Chain Amino Acids. BCAA's are made up of the 3 essential amino acids leucine, isoleucine and valine. BCAA's are the amino acids that are broken down and oxidized during strenuous exercise and also make up one-third of the amino acids found in muscle tissue. BCAA's are considered an anti-catabolic supplement because they play an important role in preventing muscle wasting. They have also been praised for their positive effect on protein synthesis (the conversion of amino acids into lean muscle tissue). Of these three amino acids, leucine seems to play the most critical role. The theory behind BCAA supplementation makes sense, however the research hasn't been quite as promising. Most of the studies done on BCAA supplementation have not been able to provide any concrete evidence that its use has any real beneficial effects. Not only that, but BCAA supplementation requires a fairly high dosage for a fairly high price. I wouldn't put BCAA's on my list of recommended supplements, but I won't rule out their use completely. The good news is that whey protein is actually very high in BCAA content and you can actually obtain a fairly reasonable amount of these amino acids simply by sticking to basic protein shakes.
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Chromium Picolinate Chromium is a highly important trace mineral that plays a critical role in the body's production of insulin. It is said that chromium can enhance insulin's effect on the body by improving the uptake of glucose into the cells. This results in more efficient blood circulation and blood sugar level maintenance. Chromium picolinate is considered to be the most absorbable form of chromium. There's no doubt that chromium plays an important role when it comes to the function of insulin and overall bodily health, but what implications does this hold for increasing muscle mass and strength? It's very hard to say, because chromium picolinate has one of the most inconsistent track records of any supplement out there. Some studies have show this substance to be quite effective (note that its main effects were on fat loss, not muscle building) and other studies have shown no beneficial effect whatsoever. What's the verdict? Unless you are deficient in chromium or require it for other specific health purposes, I don't see any reason to directly supplement with it. As long as you take a good, high-potency multivitamin and consume a well balanced diet you should be getting all the chromium you need. Still, some people swear by it, so I'll still say that it might possibly be worth a try.
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Don't Bother This brings us to our final category, and one that I suggest you steer clear of. The following products are still heavily marketed by supplement companies, but their effectiveness just doesn't live up to the hype. These supplements lack solid research and as far as building muscle goes, they probably aren't even worth bothering with. 1) Citrulline 2) Ecdysterone 3) Myostatin Blockers 4) Tyrosine 5) Carnitine
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Citrulline Citrulline Malate is the supplement that many people are calling the "new kid on the block" and are claiming is the next big thing in bodybuilding supplementation. Citrulline supposedly increases endurance during intense exercise, improves muscle recovery and also provides a much better "pump" in the gym. It sounds great, but does citrulline really live up to these claims? What exactly is citrulline malate? Well, citrulline is a substrate of the urea cycle, and malate is a tricarboxylic acid cycle intermediate. Sounds pretty fancy, doesn't it? I thought so too, but don't be fooled by the complex name. Supplement companies claim that this substance will increase nitric oxide production, reduce lactic acid and ammonia build up, as well as increase ATP production. If all of these benefits held true, citrulline malate would be quite an effective bodybuilding supplement. However, there still has yet to be a single study performed that demonstrates any significant relationship between citrulline malate supplementation and an increase in muscle mass, strength, energy or recovery. Supplement companies are touting citrulline as the "next big thing", but so far it has not lived up to its reputation. It does seem to have some potential as being beneficial to the aerobic system, but as far as bodybuilding goes, I wouldn't recommend it.
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Ecdysterone Ecdysterone is what is known as a plant sterol: a compound found in plants that is structurally similar to anabolic human steroids such as testosterone. It was first discovered in insects and it was found that they depended upon it for survival. Speculation then arose as to whether the presence of ecdysterone in insects played a role in their remarkable body size to strength ratio. Scientists wondered if this compound would have any significant effect on human muscle size and strength. After various tests and studies, most scientists concluded that ecdysterone simply did not have any anabolic effect on humans. We still don't know for sure what all of the effects of ecdysterone are, but it's fairly safe to say at this point that there's nothing special about it. Some studies have shown that this compound can improve athletic performance as well as increase protein synthesis, but these studies are ultimately unclear. Ecdysterone was mostly popular a few years back and the hype has quieted down considerably. I don't see any reason to bother with the stuff and would recommend that you spend your supplement money elsewhere.
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Myostatin Blockers Whether anybody wants to admit it or not, genetics do play a fairly large role in building muscle. I mean sure, anyone can become huge and muscular as long as they work hard at it, but the plain fact is that certain people have an easier time with it than others. There are many genetic factors that affect the rate at which a person gains muscle, such as testosterone levels, estrogen levels and muscle-fiber distribution. Another major factor lies in a person's myostatin gene. Mysotatin is a protein that codes to limit the amount of muscle a person can gain. Research on mice has shown that mutating or completely knocking off the myostatin gene results in huge increases in muscle mass. Once this was discovered, supplement companies looked to cash in by creating pills known as "myostatin blockers". The basic idea is that these pills would limit the activity of the myostatin gene and would therefore allow the lifter to build muscle mass beyond their normal genetic potential. Sounds amazing, huh? Well, it would be amazing if it weren't for the fact that these companies have no evidence whatsoever to support that these products have even a slight effect on myostatin levels or muscle mass. None. Avoid these supplements completely. Need I go further? I think not.
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Tyrosine Tyrosine is a non-essential amino acid (the body can produce it on its own) and is a precursor to the body's adrenal hormones epinephrine and norepinephrine. It can be found naturally in seafood, red meat and wheat products. What exactly does this amino acid do? Since tyrosine plays an important role in the production of stimulatory hormones, supplement companies claim that increasing the consumption of this amino acid will speed up the metabolism and lead to an increase in energy and mental focus. Studies done on tyrosine so far have shown that it can be an effective stress-reducing supplement and can also enhance the effect of certain weight loss products. As far as being a muscle-builder or strength enhancer, no research to date can provide any concrete evidence of its effectiveness. The only use I can see for tyrosine is that it may be useful as a pre-workout stimulant (although caffeine will probably be much more effective for this purpose). Other than that, I don't see any reason to spend your money on it.
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Carnitine Carnitine is synthesized in the body from the amino acids lysine and methionine. It can be found naturally in foods such as red meat (particularly lamb and beef) as well as dairy products and avocados. Carnitine plays many important roles in the body but is best known for its role in transferring long-chain fatty acids into the mitochondria. Mitochondria is referred to as the "power house" of a cell because it is the area where energy is produced. Because of carnitine's role in energy metabolism, it is often sold as a fat-burning supplement. Companies claim that carnitine will help the body metabolize higher amounts of fat and will have a positive effect on energy levels and resistance to muscle fatigue. It is also said that carnitine will aid in the muscle building process. Carnitine has been studied since 1937 and since then has been shown to have a positive effect on the cardiovascular system and on heart function. It has also been demonstrated that carnitine can lower bad cholesterol and raise good cholesterol. As far as its effects on burning fat and building muscle, much remains to be proven. I wouldn't recommend supplementing with carnitine, as there are many other products you could be using instead.
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Chapter 5 Review Recommended Supplements (in no particular order) - Protein Supplements - Creatine - Glutamine - Multivitamins - Essential Fatty Acids - Multivitamins Worth a Try - CLA - N02 - ZMA - Tribulus - Caffeine Might Be Worth A Try - HMB - Methoxy - Taurine - BCAA's - Chromium Picolinate Don't Bother - Citrulline - Ecdysterone - Myostatin Blockers - Tyrosine - Carnitine
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Chapter 6: Critical Feeding Times
Chapter 6: Critical Feeding Times Now that you have a solid understanding of proper nutrition and supplementation, I'd like to detail 4 crucial times when the food and supplements you put into your body are of the utmost importance. These times are first thing in the morning, right before your workout, right after your workout and right before bed. At all other times during the day maintaining proper nutrition is simply a matter of supplying your body with approximately the right amount of protein, carbohydrates and fats based on your bodyweight. You can do this using any combination of food sources you like as long as they are on the approved list. However, at these 4 other times, there are specific foods and supplements you should be consuming, and in the right amounts. If you follow these guidelines you will have a definite edge over a person who does not.
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Morning Nutrition If you’re one of those people who likes to skip breakfast and go about their day without having a meal in them first, you can toss that habit right out the window from now on. Failing to consume an adequate breakfast will have a significant negative impact both on your ability to build and maintain muscle and on your ability to burn body fat throughout the day. Let’s take a look at the state of your body upon awakening from a full night of rest (a time in which you will have gone at least 8 hours without any food or water)… 1) Protein levels are depleted and muscle catabolism is occurring rapidly 2) Blood sugar and glycogen levels are low 3) The body is severely dehydrated In terms of muscle growth, these are 3 really bad things! Your goal upon waking up is to correct this “nutritional deficit” by providing your body with the proper substances needed to reverse muscle catabolism, restore blood sugar and glycogen levels, kick-start your fat burning metabolism and rehydrate your entire body. Because of the highly catabolic state your body is in during this time, it’s important that you consume your breakfast meal as quickly as you possibly can. You don’t want to waste any time here. You should not be waiting anymore than 45 minutes to have breakfast upon awakening, and sooner is better. If you’re like me and find that you usually aren’t hungry when you wake up, then it’s okay to wait a little bit in order to build up a bit of an appetite, but 45 minutes is the maximum amount of time I would recommend waiting. The first main component of this meal is, you guessed it, protein. I’d suggest taking in around 30-40 grams of protein coming from any high quality source.
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A whey protein shake or some eggs will do fine. This will provide your body with the raw materials needed to stop breaking down muscle tissue and to switch the body back into an anabolic state. The second component is 2 solid portions of moderate to higher glycemic carbohydrates. These carbs will replenish your blood sugar levels and restore muscle glycogen. Since your blood sugar and glycogen is going to be low at this time it’s okay to consume faster-absorbing sources of carbs. Some examples might include some fruit, yogurt, muffin, cereal or oatmeal. Along with your protein source and 2 portions of carbohydrates you should also consume around 500ml of pure, clean water in order to begin rehydrating your body. You can also throw in your flax seed oil and olive oil at this time if you choose to supplement with it. Do not neglect this meal! They don’t call it the “most important meal of the day” for nothing.
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Pre-Workout Nutrition It is very important that every time you set foot in the gym you are fully prepared to do battle with the weights. The first step in this preparation begins before you even arrive at the gym. Having a solid pre-workout meal will increase your strength, keep your energy levels peaked and will prevent muscle breakdown from occurring during your workout. One of the biggest mistakes you could make would be to neglect this important meal and to perform your workout on an empty stomach. Some people believe that by training on an empty stomach they will force their bodies to burn higher amounts of fat since no carbohydrates will be present. Yes, you will burn more fat, but you will also break down more muscle as well. You work damn hard for every pound of muscle tissue that you build on your body and so it is vital that you do everything possible to maintain your gains. Not only will training on an empty stomach increase muscle breakdown, but it will also increase the chance of nausea setting in during your workout. This extremely important meal should be consumed anywhere from 30-45 minutes before the actual workout. Being off by a little bit is no big deal, but try your best to fall into the 30-45 minute range. This meal is designed to keep your body in an anabolic state throughout your workout and to increase your strength and energy levels. The first component of this meal is, you guessed it, protein. The protein consumed at this meal should not be just any protein, but should ideally come from a mix of whey and casein. The best way of accomplishing this is to mix 25-35 grams of whey protein isolate with 300-400 ml of milk. Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's. I talked very briefly about this compound earlier in the supplementation section, so I won't go into much detail about them. The only thing I will say is that when the body decides to break down muscle tissue for energy, it is the BCAA's that will be tapped into. BCAA stands for branched-chain amino acids and consists of leucine, isoleucine and valine. Whey protein is naturally high in BCAA's and this will help to prevent muscle catabolism during your workout.
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Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout. Along with your pre-workout protein shake you should also consume some slow-release carbohydrates. You don't want to choose high-glycemic carbohydrates before your workout because of the effect it will have on your body's insulin levels. When you consume carbohydrates that are rapidly released into your bloodstream, your body will release a surge of insulin in an effort to level out your blood sugar levels. This will result in a rapid rise in insulin levels followed by a sharp fall. The fall in insulin levels will leave you feeling weak, tired and sluggish. This is the last thing you want in the middle of a high intensity workout, so choose carbohydrates that won't cause this rapid fluctuation in insulin levels. Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked. A lot of people like to take creatine before their workout hoping that it will increase their strength and energy levels. The fact is that as long as you consistently take your creatine on a daily basis your muscles will always be saturated with it. Because of this there is really no added benefit to taking it before your workout. It is after the workout when your body will absorb the highest amount of nutrients (which we will talk about next) and this is when creatine supplementation is ideal. This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first. So, just to recap… 30-45 minutes before your workout: 1) 25-35 grams of whey protein mixed with 300-400ml of milk 2) A serving of slow release carbohydrates (i.e. Oatmeal, yogurt, apple)
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Post-Workout Nutrition A lot of people highly underestimate the importance of the post-workout period and greatly reduce their gains as a result. When it comes to proper nutrition, the absolute most crucial time to pay close attention to when and what you eat is during the 3-hour period following your workout. During this timeframe your body will be in a high state of stress, and as a result your muscles will literally act as a sponge, soaking up anything and everything you provide them with. It is absolutely vital that you have a good understanding of proper post-workout nutrition or your gains will surely suffer. By feeding your body with the right foods and supplements during this crucial period you will greatly increase nutrient uptake into your muscles, increase muscle growth and speed up your recovery. I'll try to break this section down and make things as basic as possible. Let's first look at the state of your body following a high-intensity workout... 1) Muscle breakdown is occurring. As you already know, after about 45 minutes of intense exercise the body releases a powerful catabolic hormone called cortisol. Cortisol is a stress hormone that stimulates the breakdown of muscle tissue for use as energy. After you finish your workout your muscles will be in a state of breakdown as cortisol circulates throughout your body. 2) Blood sugar and glycogen levels are low. Carbohydrates are a major source of fuel for the body, especially for anaerobic activities such as weight training. By the end of your workout your body will have released a large amount of muscle glycogen into the bloodstream to be broken down into glucose for use as fuel. 3) High level of free radicals. Free radicals are natural metabolic waste products that are produced in the body as a result of natural processes and from intense exercise.
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Free radicals are electrically charged molecules that attack your cells, mutate cell membranes and can cause destruction within your body. High levels of free radicals in the body have been linked with many diseases such as cancer and diabetes. After a highly intensive workout free radical levels will be fairly high. 4) The body is in a state of maximum nutrient uptake. Because of the enormous amount of stress you have placed on your body and the intense protein and carbohydrate depletion going on within, your body will do anything it can to restore its normal levels. Your muscles have basically become sponges and will soak up much larger than normal amounts of nutrients. Keeping all of this in mind, the goal of the post-workout period is this: 1) Reverse muscle catabolism and put your body back into an anabolic state. 2) Restore blood sugar and glycogen levels. 3) Decrease free radical circulation. 4) Feed the muscles with proper muscle-building nutrients in order to facilitate rapid recovery Sounds like a lot of work huh? Well, it's not really that hard, and I'm going to show you how to accomplish all of this step-by-step. The first and main component of an efficient post-workout plan is to consume a "post-workout shake". This post-workout shake should ideally be consumed within half an hour after your workout. This half-hour period is known as the "window of opportunity", because it is during this time when your muscles will be extremely responsive and absorb the highest amount of protein and carbohydrates. Remember, your muscles are literally begging for nutrients, and so you must take full advantage of this time period. Most people don't feel like sitting down for a big meal directly after an intense workout, and luckily the post-workout shake is in liquid form.
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The liquid nature of this meal will allow the nutrients to be absorbed as quickly as possible without forcing your body to undergo a long digestion process. It will allow you to shuttle all of those important nutrients into your muscle cells in a matter of minutes. Here’s what the post-workout shake should consist of… 1) 30-40 grams of whey protein mixed in water. As you already know, whey protein is the fastest acting protein available and this is why it is absolutely ideal for the post-workout period. Ingesting 30 to 40 grams of pure whey protein isolate will quickly switch your body from a state of catabolism to a state of anabolism. Your body will stop breaking down muscle protein because it will now be provided with an external source. This quick shot of whey protein will be rapidly absorbed by your muscles and will speed up the rate of protein synthesis going on within your body. This will ultimately lead to a faster recovery period and greater gains in muscle mass. The most important thing to remember here is that you must mix your protein in water, not milk. The reason for this is that you want the fastest acting protein you can possibly get, and milk slows down the absorption of whey significantly. Any other time during the day milk is fine, but during the post-workout period you must use water. 2) 70-80 grams of simple carbohydrates. These carbohydrates should ideally come in the form of simple sugar from a high glycemic juice or other sugary drink. The easiest and cheapest method that I have found is to simply go to the grocery store and purchase a bag of corn sugar (dextrose). This is a cheap and very effective post-workout sugar. Why do you need all of this post-workout sugar? For starters, you need to replenish your blood sugar levels and help to restore your muscle glycogen. Both of these have been drained as a result of your workout and play a very important role in energy production and muscle building.
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Even more importantly than that, a quick shot of simple sugars during the post-workout period will produce an insulin-spike in your body. This rapid rise in insulin will drive all of that important protein (and the other nutrients I'm about to mention) into your muscle cells at an even faster rate. 3) 5 grams of creatine. Creatine levels have been diminished after an intense-workout, and ingesting 5 grams of creatine post-workout will help to restore these levels. One of the main reasons for taking creatine in the post-workout period is simply because this is when your body will absorb the highest amount. Not only that, but because insulin levels will be very high from consuming your simple sugars, this is a great opportunity to re-saturate your muscles with the greatest amount of creatine they can absorb. Creatine will also help to re-hydrate your muscle cells and will promote faster recovery. 4) 5 grams of glutamine. Glutamine is always in high demand throughout your body, but at no other time is this demand greatest than after an intense workout. Your immune system has taken a big hit, and your body will be looking to those giant glutamine storage rooms (your muscles) in order to help the areas in which it is needed most. Consuming 5 grams of glutamine after your workout is extremely important in preventing muscle breakdown and keeping your body in an anabolic state. Since your body will be provided with an external source of this amino acid, it will leave your muscle proteins intact. 5) High-potency multivitamin. In addition to this post-workout shake I would also recommend taking a high-potency multivitamin. A multivitamin will contain high levels of antioxidants such as vitamin C and E, which will help to neutralize those harmful free radical levels. It will also help to restore some of the depleted mineral levels in your body and will help to reduce lactic acid concentrations.
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Your post-workout shake and multivitamin should be consumed within half an hour after your workout. This is the time when nutrient absorption will be at its absolute highest. All of these important nutrients will help to switch off those harmful catabolic processes that are occurring and immediately put you back into an anabolic, muscle-building state. The way I would recommend mixing it together is like this… 1) Mix your simple sugars, creatine and glutamine together in one shake. 2) Consume your whey protein mixed with water in another shake. The post-workout shake is the most important part of the puzzle, and it is crucial that you follow these guideline closely. This is one period of time when supplements definitely can play a key role and help you to pack on lean muscle at a faster rate. For those of you who have opted not to use whey protein, creatine or glutamine, postworkout nutrition will be slightly less effective. Your post-workout shake will basically consist of some simple sugars, which you should consume alongside a protein-rich meal. The reason why whey protein is so effective during this period is because of its liquid form and rapid absorption rate. Eating solid protein will require much longer digestion time and therefore it will not reach your muscles as quickly. After you consume your post-workout shake there is still about a 3-4 hour time period to take advantage of. The post-workout shake will be rapidly absorbed and will switch your body back into an anabolic state, but your muscles will still be primed for nutrition uptake for a few more hours. The high sugar content of the post-workout shake will provide you with that much-needed insulin spike and allow your body to drive all of those important muscle-building nutrients into your cells. However, about half an hour to 45 minutes after this natural rise in insulin levels, you will experience what is called an “insulin crash”. This is where your insulin levels dip down below the norm, and this is something you must avoid. An insulin crash will result in muscle breakdown, and this is something you most certainly do not want. In order to level out this insulin crash you must provide your body with more protein and carbohydrates.
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Your next meal should contain about 30-40 grams of protein alongside a serving or two of high-glycemic carbohydrates. You should aim to consume this meal within 1 hour after your post-workout shakes. Here are some examples: 1) 1 can of tuna, 1 cup white rice. 2) 1 chicken breast, 100g rice cakes. 3) 6oz steak, 1 baked potato. Remember, your muscles are still in a state of rapid absorption and you must continue to feed them with the nutrients they require. This meal will keep your body in an anabolic state and will provide your muscles with high quality protein and carbohydrates to facilitate recovery. It is important to keep the fat content of these meals down, because fat slows the digestion process. During the 3-4 hours after you train you must consume meals that will be digested fairly quickly, and that is also why it is a good idea to stick to faster-absorbing carbohydrates like white rice or potatoes. After this small meal it is simply a matter of taking advantage of the 3-4 hour window by providing your body with as much protein and carbohydrates as possible. Do not neglect this time-period! Your body has been heavily stressed from your workout and is literally screaming for nutrients. Eat as much as you can and as often as you can. Not only will you recover faster, but you will make much more significant muscle gains than a person who doesn't know the importance of the post-workout period!
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Pre-Bedtime Nutrition Contrary to what most people think, if you want to build as much muscle as you possibly can then you must eat before bed! Sleep is a time for muscle recovery and mental rejuvenation, and if you enter this period unequipped with the proper nutrients you will definitely be selling yourself short. Your body is going to be fasting for at least 8 hours and it is very important that you do all you can to remain in an anabolic state for as much of that 8 hours as you possibly can. You shouldn't eat a gigantic 5-course meal, as this may make it difficult for you to fall asleep and may also affect your sleep quality. The best approach is to consume a small, easily digested meal about half an hour before you decide to doze off. The goal of this meal is to provide your body with nutrients that can be released as gradually as possible. This will keep your body in a fed state for the longest amount of time and will prevent as much muscle breakdown as possible. A timed-release meal will give your body a steady stream of amino acids, carbohydrates and fats to help facilitate recovery during this extremely important time frame. Your pre-bedtime meal should consist of some slow-release protein, slow-release carbohydrates alongside some unsaturated fats. Putting this meal together isn't rocketscience and is actually quite simple. Here are some good ways of accomplishing a timedrelease effect from your pre-bedtime meal... Protein: The ideal way to provide your body with a steady stream of amino acids for as long as possible is to mix 25-35 grams of whey protein in 400-500ml of milk. The whey protein will elevate blood amino acids levels rapidly while the casein protein from the milk will slow down their release. This protein concoction will take at least 4 hours to be fully digested, allowing you to remain anabolic for at least half of the time you are asleep. If you want to add some solid protein to this meal, cottage cheese is a great choice. Cottage cheese is naturally high in casein protein and glutamine, two ideal nutrients to consume before bedtime.
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Carbohydrates: You don't need to go overboard on carbs before bed, but a small portion of complex, slow-release sugars will aid in muscle recovery and protein digestion while you sleep. There are many possible choices here: a small bowl of oatmeal, some yogurt or whole grain toast. Fats: Adding some fat to your meal will naturally slow down its digestion and this is exactly what you should be aiming for before bed. A great way of accomplishing this is to consume a tablespoon of both flaxseed oil and olive oil with your meal. You can mix these oils into your protein shake or just drink them on their own. Another option would be to consume some all-natural peanut butter. These fats will also help to elevate testosterone levels while you sleep. Glutamine: If you do decide to use this supplement, a great time to consume it is right before bed. Simply mix 1 teaspoon (5 grams) into your protein shake. This will naturally elevate growth hormone levels and will go a long way in preventing muscle breakdown while you sleep. Glutamine is a very powerful anti-catabolic substance and will make sure that your hard-earned muscle tissue is spared while you sleep. Here are a couple of examples of what a solid pre-bedtime meal might look like: 1) 30 grams of whey protein/5 grams of glutamine mixed in 400ml of milk. 1 bowl of oatmeal 1 table-spoon of flaxseed oil 1 table-spoon of olive oil 2) 1 bowl of cottage cheese 400 ml of milk 1 piece of whole grain toast with all-natural peanut butter 1 table-spoon of flaxseed oil 1 table-spoon of olive oil Do not neglect this meal! It is very important that you enter your sleeping period prepared to repair your muscles.
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If you enter this important recovery time unequipped with the proper materials needed to facilitate growth and recovery you will definitely be selling yourself short. You should never go to sleep without consuming some high quality protein and slow-release carbohydrates first.
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Chapter 6 Review 1) Morning Meal This meal is critical to your gains and should never be ignored. You should aim to eat breakfast within 45 minutes of waking up in order to promote muscle anabolism, restore blood sugar and glycogen and to rehydrate your body. This meal should consist of: 30-40 grams of high quality protein 2 portions of moderate to high glycemic carbohydrates 500ml of pure, clean water 1 tablespoon of flax seed oil 1 tablespoon of olive oil 2) Pre-Workout Meal This meal is designed to prevent muscle breakdown during your workout and to keep your energy and strength levels peaked. You should consume your pre-workout meal about 30-45 minutes before your workout. This meal should consist of: 25-35 grams of whey protein mixed with 300-400ml of milk 1 serving of low-glycemic carbohydrates. 3) Post-Workout Period The post-workout period plays many important roles in muscle recovery and growth. Immediately following your workout your muscles will be in a state of breakdown, blood sugar and glycogen will be low, free radical levels will be high and your body will be in a state of maximum nutrient uptake. You can reverse all of these processes with a proper post-workout shake that is consumed within half an hour after your workout.
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Post-Workout Shake 30-40 grams of whey protein mixed in water 70-80 grams of high sugar juice 5 grams of glutamine 5 grams of creatine You should also consume a high-potency multivitamin. Within 1 hour after consuming your post-workout shake, you should have a small, easily digestible meal. This meal should consist of a portion of protein alongside a portion of high-glycemic carbohydrates. Here's a couple of examples: 1) 1 can of tuna, 1 cup white rice. 2) 1 chicken breast, 100g rice cakes. You should continue to feed your body with as much high quality protein and carbohydrates as you can for about 3-4 hours following your workout. 4) Pre-Bedtime Meal This meal is designed to keep your body in an anabolic state while you sleep by preventing muscle breakdown. The pre-bedtime meal should be consumed about half an hour before you go to sleep and should consist of some slow release protein, lowglycemic carbohydrates and some unsaturated fat. Here is an example: 1) 30 grams of whey protein/5 grams of glutamine mixed in 400ml of milk. 1 bowl of oatmeal 1 table-spoon of flaxseed oil 1 table-spoon of olive oil
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Chapter 7: Muscle-Building Myths Uncovered By now you should have a pretty solid grasp of what it takes to efficiently and effectively build muscle. You should know how to structure a killer workout, how to eat for maximal gains, which supplements are most effective and how to properly recover in between workouts. It may seem like a lot to remember, but in reality it is very straightforward and simple. Once you start executing these principles on a consistent basis it will become nothing more than second nature. I'm confident that by now your mind has been cleansed of any nonsense or misleading information you had read in the past and that you now understand why so many approaches simply do not work. Even so, I would still like to cover some common muscle-building myths and lies to further clear up any confusion you may have. Bodybuilding misinformation is rampant, abundant and spinning out of control. Here are some common misconceptions that your average lifter would have no idea how to argue against. By the end of this section you will have hopefully cancelled your muscle magazine subscription, forgotten about "feeling the burn" and will have decided to forget about what Mr. Olympia Ronnie Coleman has to say about bicep training.
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Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater pump you achieve, the more muscle you will build. For those of you who have never trained with weights before, a "pump" is the feeling you get as blood becomes trapped inside your muscles after a few sets in the gym. Your muscles will swell up, increase in size and vascularity and will also give you a great mental boost. There is absolutely nothing wrong with getting a pump, but contrary to popular belief it is definitely not indicative of an effective workout. On countless occasions I've heard lifters raving about the massive pumps they get in the gym as they share methods for achieving the best pump possible. "Dude, this will give you a crazy pump!" If you have already been working out for a decent amount of time then you know exactly what I'm talking about. While a pump does feel extremely satisfying, just remember that it means very little in terms of muscle stimulation and growth. Think of it this way: if I took a pair of 5 pound dumbbells and performed 200 reps of a bench press with them, my pump would be absolutely incredible. Blood would be rushing into my chest and it would feel rock-solid, thick and full. But do you think pressing 5-pound dumbbells for 200 reps would be an effective way of stimulating chest growth? Absolutely not. Do not concern yourself with your pump, and do not be discouraged if your pump is not as intense as you had hoped for. As I said before, it has nothing to do with how effective your workout has been, only progression does. If you were able to lift more weight or perform more reps with a certain weight in comparison to the previous workout, then you did your job. This is the only thing you should be concerning yourself with.
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Myth #2: You should gauge the success of your muscle-building sets on the level of muscle burn you achieve. Another huge misconception in the gym is the belief that in order to grow, you must "feel the burn!" Well, to understand why "the burn" has nothing to do with completing a successful workout, you must first understand what this feeling is actually caused by. When we exercise, our bodies produce natural waste products as a result of reactions going in within the muscles. One of these products, lactic acid, is produced within the muscle tissue as your body burns carbohydrates for use as fuel. So, what does this have to do with muscle growth? Well, nothing! In fact, lactic acid will actually have a negative effect on muscle stimulation by influencing muscle catabolism. We usually experience the highest instance of muscle burn when we train with lighter weight and higher repetitions. This is yet another reason why we must avoid this type of training and instead focus on moving as much weight as possible for no more than 7 reps. Muscle burn is inevitable, but it is definitely not something you should be striving for.
Myth #3: Bodybuilding professionals have more muscle than anyone on the planet. Therefore, they also have the most muscle-building knowledge. One of the biggest mistakes you could possibly make is to take advice from bodybuilding magazines and from IFBB professionals. Just because these guys are the most massive and ripped dudes on the planet does not mean that they offer the best advice! Professional bodybuilding is a shady and corrupt world, and is not a realm worth venturing into. These guys are simply genetic freaks whose bodies will respond heavily to pretty much any type of training stimulus.
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Not only are they extremely genetically gifted, but their potential is maximized even further because of the various steroids and hormones they use as a part of their programs. Steroid use is a personal choice, and I am not here to advocate their use or to go on a rant about why you shouldn't use them, but the fact of the matter is that these pro bodybuilders have more steroids and synthetic hormones running through their bodies than most small hospitals have. In a sport where more is always better, these guys are constantly pushing their bodies far beyond where they were intended to go. I'm not saying that what they are doing is wrong, all I am saying is that for mere mortals like us there is really no point in trying to employ their training tactics into our programs. I don't care what "the big guy" at your gym says, or what Mr. Olympia Ronnie Coleman has to say. If certain unorthodox techniques work for these genetic freaks, fine, but for the other 99% of us humans, these techniques simply will not work and should not be followed.
Myth #4: Muscle Magazines are a good place to do muscle-building research While I'm on the subject of professional bodybuilders, I'd like to quickly talk to you about bodybuilding magazines and why you shouldn't read them. Have you ever noticed that over half of a bodybuilding magazine's content is advertisements for various supplements and "get-big-quick schemes?" Have you noticed that they actually disguise advertisements as articles? It's basically page after page of "the latest breakthrough" that promises to get you huge in a matter of days. Well, that's the reason why these magazines are produced in the first place! They are basically gigantic advertisements used to push all sorts of products on you that you don't really need.
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Now don't get me wrong, supplementation definitely has its place, and we covered that subject earlier in the book, but there are a lot more bogus supplements out there than there are legit ones. The right supplements, such as protein powders, creatine, glutamine and EFA's can help you reach your goals faster you than you would without them. However, if you go beyond these few, basic supplements you may end up wasting your money. Forget about citrulline, myostatin blockers and ecdysterone. All of this stuff is nothing more than a giant marketing scam used to empty your pockets. The magazines will push anything and everything as long as it makes them money. Not only that, but the majority of the training articles you read are about the techniques used by the pros. If you want to read a bodybuilding magazine for its entertainment value, by all means go ahead. Just don't take any of the advice to heart, as it probably will do you more harm than good.
Myth #5: High-protein diets should not be followed because they are stressful to the kidneys. This issue has been debated for years and years. The truth is that the majority of the studies performed that suggested a high protein diet was bad for the kidneys have been shown to be false, and have been replaced by newer and more accurate research. Don't allow yourself to fall victim to the media. The bottom line is that there has never been a single study ever performed that has been able to clearly demonstrate a negative relationship between high protein intake and kidney function. So where did this myth come from? Who knows, but based on modern research, there is no reason to suspect that these claims have any truth to them at all.
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Myth #6: The body can only absorb a maximum of 30 grams of protein in one sitting. How often have you heard this one? The "30 grams of protein per meal" limit seems to have become a basic rule in bodybuilding circles. The idea is that the body can only absorb a maximum of 30 grams of protein at one sitting, and anymore will simply go to waste. The real question is where did this piece of conventional wisdom come from, and what scientific evidence is there to support it? Well, the answer is who knows and none. That is, we don't know where it came from, and there is no evidence to support it. The digestion of protein is an extremely complicated process and involves much more than a piece of food simply being chewed and sent to the stomach and intestines for absorption. The digestion process involves all sorts of fancy enzymes (protease, peptidase and trypsin to name a very small few), acids (HCL) and other substances (bile salts, gastrin, CCK) that are secreted from the mouth, stomach and small intestine. There are numerous sites along the digestion tract that would affect how much or how little a person could absorb in terms of protein. Because of this, we don't really know what the upper limit for protein absorption really is. It would seem that the number would differ from person to person. It makes sense to say, for example, that a 250pound bodybuilder could absorb more protein in one sitting than a 95-pound ballerina. I'm not necessarily saying that the "30 gram rule" is wrong, all I'm saying is that there's no real reason to believe it's correct. If you were to consume 50 grams of protein in one meal, there’s no reason to suspect that the extra 20 grams has somehow gone to waste.
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Myth #7: Performing high reps with light resistance will make the muscles more cut and defined. This is one of the most common misconceptions when it comes to bodybuilding and fitness in general. Allow me to clear this up once and for all… You cannot target fat loss from a specific area on your body! Performing bicep curls will not burn fat from your biceps, just as performing crunches will not give you a flat, ripped midsection. Fat loss targeting is completely genetic, and your body will burn fat from wherever it sees fit. Yet so often we see even serious lifters failing to recognize this and continuing to abide by the misguided notion that "high reps and light weight gets you ripped." Whenever I'm in the gym during the few months leading up to summer, I always run into someone who tells me that they're focusing on using light weight and performing high reps to get "cut and defined" for the beach. This is complete and total nonsense! The bottom line is this: lifting weights builds muscle and performing cardio burns fat, plain and simple. This is not to say that building muscle has no effect on fat loss, because it definitely does. One of the most important factors that affects your resting metabolism is the amount of lean muscle mass you have on your body. All I'm saying is that manipulating the amount of weight you lift or the number of repetitions you perform will not magically cause your body to start burning higher amounts of fat from the area you're training.
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Myth #8: You should switch up your routine periodically by changing your rep ranges and exercises in order to "shock" your muscles. The idea of changing your rep range, exercises or training days in an attempt to "shock" your muscles is a widely accepted “truth” in bodybuilding circles, but I have yet to come across any hard-fast evidence that proves this notion. In order to maximize your muscle gains it's very important to let go of conventional wisdom and to question the so-called "accepted" methods of bodybuilding. You need to think of the concept of building muscle from outside the box. Your muscles do not have a mind of their own. If you switch from using a dumbbell to a barbell to stimulate your tricep, the muscle does not magically think to itself "Oh no! He's using a barbell now! We'd better pack on some extra muscle mass this time!" Muscles adapt to stress, plain and simple. Do you want to know the real secret for "shocking" your muscles? Here it is: intensity and progression. As long as you train with 100% intensity and focus on making steady progression in the weight you lift or the repetitions you perform, your muscles will continue to respond by growing larger and stronger. The bottom line is to present them with a workload they have never experienced before. That's all there is to it. You’ll notice that in the 26-week workout plan I’ve provided a different schedule for every 8-week cycle. This is simply to keep things mentally fresh and interesting, and to allow you to have experience performing different exercises. It has nothing to do with “shocking” your muscles.
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Myth #9: You can influence the shape of a muscle by performing certain exercises. Anybody who weight-trains has heard it: "use compound exercises for overall size and use isolation exercises for shape and definition." This is yet another example of bodybuilding "common sense" that misses the mark completely. You can do 3 things with your muscles. 1) You can make them bigger. 2) You can make them smaller. 3) You can keep them the same size. To say that certain exercises make the muscles bigger while others promote more "shape" is not only wrong, it doesn't even make sense. When you train with weights, your muscles fire on an "all or nothing" basis, meaning that every fiber in the muscle is recruited. You cannot force your body to recruit fibers from a specific area of the muscle. Muscle shape is genetically predetermined, and the unfortunate reality is that there is very little you can do to change this. If you were born with flat biceps (like me!), chances are you'll never achieve an impressive bicep peak. The only thing you can do is to increase the size of your muscles as much as possible and then hope that the gods of genetics were kind to you.
Myth #10: Weightlifting will cause you to become bulky, and as a result you will lose your speed, agility and flexibility. This myth goes back many years when people used the words "muscle-bound" and "bulky" to describe those with muscular physiques. The common belief is that developing muscle mass and strength will slow a person down, decrease their flexibility and agility and will ultimately hinder their ability to perform athletic sports.
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Muscles are responsible for every movement that your body makes. Running, jumping, throwing, skating; all of these activities are made possible by the muscles on your body. The bottom line is that the stronger a muscle is, the more force it can apply. Having a strong, muscular physique means that you will be able to run faster, jump higher and throw farther. You'll be able to hit a baseball farther, shoot a hockey puck faster, drive a golf ball farther distances and tackle opposing football players with greater force. Strong muscles are able muscles, not the other way around. More and more athletes are beginning to realize this and are including weight lifting as an important part of their training programs. If you're holding back on increasing your muscle mass because you're afraid that it will negatively affect your speed or ability as an athlete, think again.
Myth #11: People who use steroids should be labeled as cheaters because they have an unfair advantage and are sacrificing their health. You might be a bit surprised to see this one here, but I felt it was important to include. I've never used steroids personally, nor am I advocating that you should use them, but I think the media has really blown the steroid issue out of control. Steroids have been put under the spotlight and have been portrayed as highly unhealthy and as a cheater's way out. What is it that makes steroids so incredibly wrong and immoral? When bodybuilders use steroids, they are simply consuming a variation of a hormone that already occurs naturally in our bodies. How is this any different than using supplements such as creatine or glutamine? We are simply introducing a higher amount of a substance that our bodies already make. The main difference between steroids and traditional supplements is that steroids produce much more noticeable results. Because of the incredible benefits people can achieve using steroids, their use somehow became classified as "cheating".
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But where do you draw the line? Creatine, glutamine and protein powder enhance performance also, but you don't see users of those supplements being called cheaters. What about athletes? Long distance runners typically train at high altitudes because it increases their red blood cell count, just as Olympic swimmers use special suits that allow them to travel faster through the water. Neither of these performance-enhancing tools have ever been viewed as cheating, yet Olympic sprinter Ben Johnson was found to be “juicing” and will now be forever labeled as a fraud and a cheater. Where is the justice in that? The other issue when it comes to steroids is the negative impact it can have on a person's health, but this has been blown way out of proportion as well. There are many different types of steroids, and not all of them have the same impact on the body. When used properly, some steroids can actually produce significant results without “destroying” the body like so many would have you believe. Please understand that I am not advocating the use of steroids in any way, I am simply encouraging you to view the subject with an open mind and to not automatically view a person who uses them as being immoral. If you are considering steroid use then you absolutely must perform the proper research first. Using steroids as a quick-fix is certainly a recipe for disaster and is something that I definitely would NOT condone, but I don’t think it’s right to immediately judge a hardtraining bodybuilder who responsibly uses steroids as part of his entire program and who understands the risks.
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Myth #12: You must perform all of your exercises using perfect, textbook form, or you may injure yourself. It's important to focus on using good form in the gym, but using perfect form is an entirely different matter. If you try to perform every exercise using absolutely flawless, textbook form, you may actually end up increasing your chance of injury and decreasing the amount of total muscle stimulation you can achieve. It's very important that you move naturally when you perform your exercises rather than trying to keep your body completely tight and rigid like a robot. For example, a lot of trainers will tell their clients that the bicep curl must be performed using a perfectly straight back and elbows pinned at the sides. Some trainers will even go as far as having their clients stand with their backs against a wall in order to maintain that "proper" form. You need to throw conventional wisdom out the window on this one and allow your body to move the way it was meant to be moved. I'm not suggesting that you should throw the weights around using explosive, ballistic form; I am merely suggesting that you loosen up a little bit and perform your lifts naturally. This might mean adding a slight sway to your upperbody as you perform your curls, or using a tiny bit of momentum in order to crank out that last rep. Moving naturally will ultimately increase the amount of muscular overload you can achieve and will also decrease your chance of getting hurt.
Myth #13: When you stop working out, your muscles will turn to fat. I get this question all the time, and it really makes me laugh. "If I stop working out, won't my muscles just turn to fat?" I have no idea where this idea came from or what logic it is based on, but this statement is completely false and downright ridiculous. Muscle and fat are two completely different tissues, and they cannot magically transform back and forth.
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Claiming that muscle can turn into fat is really no different than saying that lead can turn into gold. It just doesn't work that way. A lot of times we see people who once had muscular, athletic physiques in their younger years become flabby and out of shape as they age. However, this has nothing to do with the fact that their muscles converted to fat. These people simply stopped training (their muscle size decreased) and let their diets go (they increased their body fat levels).
Myth #14: Eating before bed will make you fat. Eating before bed will only make you fat if you eat the wrong foods. Sleep is a very important time for muscle growth and recovery, and if you enter this period unequipped with the proper nutrients you will definitely be selling yourself short. Eating before bed is completely fine as long as you know which foods to eat and which ones to avoid. As long as you stick to clean, unprocessed foods that are low on the glycemic index you will not have any problems. A small meal that is consumed about half an hour before dozing off is ideal. This pre-bedtime meal will provide your body with the raw materials needed to facilitate growth while you sleep and will help to keep your muscles out of a catabolic, musclewasting state.
Myth #15: In order to achieve an impressive physique, you should use the same techniques as the "buff" guys at the gym. It's very important to realize that just because someone at your gym is strong and muscular does not necessarily mean that they are doing everything "correctly". There are many, many factors that determine what kind of results a person can achieve, and just because someone is "buff" and "ripped" does not mean that you should follow their techniques.
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The plain fact of the matter is that genetics do play an important role in bodybuilding. Some people simply posses superior muscle-building genetics and will grow no matter how they train. I know people who train 2 days a week, hardly pay any attention to their diets, party and drink on the weekend and still have what would be considered an impressive build. Don't worry about what other people are doing in the gym! Simply have faith in the system you are using and realize that it is based on science and logic. For this reason, it cannot fail. Anybody can achieve dramatic results if they train hard and are consistent, but this system allows you to achieve those results as quickly and efficiently as possible. The buff guy at your gym may be doing something completely unorthodox, but he could probably be achieving even better results using a different system.
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Chapter 8: Proper Rest & Recovery
Chapter 8: Proper Rest & Recovery One of the most important concepts to understand, and one that most people fail to acknowledge, is the fact that when it comes to building muscle, recovery is everything. Our muscles ultimately grow because of our accomplishments in the gym, but this does not mean that they grow in the gym. As you already know, a workout is nothing more than a simple "spark"; an activity that tells your body to start building muscle. The actual growth takes place when you are out of the gym, eating and resting. Highly intensive workouts place a large amount of stress on your body, and without proper recovery your body will be physically unable to build the maximum amount of muscle you are capable of building. As strange as it may seem, the real magic of muscle growth is taking place as you lie on the couch, nibbling away at a tuna melt and watching TV. Overtraining is one of the biggest traps that misinformed lifters fall into, and one that you must avoid like the plague. This section will cover some rest and recovery related issues such as sleep, preventing/treating injuries and taking time off. There are certain times when you'll have to put your workout passion and drive on the back burner and find the discipline to take some time off when it is needed most.
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Sleep Getting a sufficient amount of sleep every night is a very important part of the musclebuilding equation that most people don't pay enough attention to. If you want to maximize your muscle gains, improve your performance in the gym and increase your mental focus, then you should be getting at least 8 hours of quality sleep every night. That's right, quality sleep. If you find yourself waking up every hour or tossing and turning throughout the night then you probably aren't getting the type of rest you should be. A lot of people brag about how little sleep they get and how they're able to get by with just the minimum (this usually means about 5 or 6 hours a night). This is really no different than someone bragging about how little they train or how little they eat. Sleep is a critical piece of the puzzle and its importance should not be underestimated. Some of us lead very busy lives with activities such as going to school, working and making time for friends and loved ones. This can sometimes make getting a full night's rest difficult, but you must do your best to fit it into your schedule. As long as you can get 8 hours a night then you should be fine. If you can get more then that's even better. One of the biggest problems with sleep deprivation is the effect it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. Last time I checked, an all-out set of squats to failure was more than just a difficult task, so you can see where sleep would be important in this situation. It is crucial that your mental focus and intensity are peaked at all times in the gym, and getting 8 hours of sleep every night is a good way to make sure of this. Not only will sleep deprivation have a negative impact on your mental state of mind, but it will also have physical consequences as well because if you don't get enough sleep, your strength levels will decrease. This means you'll end up using less weight and/or performing fewer reps than you would normally be capable of.
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If you've been paying any attention up until now then you know that strength is everything. In fact, the entire basis for building muscle relies on the small increases in strength you are able to make from week to week. Every time you set foot in the gym your goal is to move more weight or to perform 1 or 2 more reps. This is why keeping your strength levels peaked is so absolutely critical, and this is where sufficient sleep will benefit you. Cortisol, testosterone, growth hormone and insulin; these are all powerful hormones which play a key role in the muscle-building process. Simply put, sleep deprivation has a negative effect on every single one of them. How's that as an incentive to get your rest? 1) Cortisol A catabolic stress hormone that increases abdominal fat storage and stimulates the break down of muscle tissue. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone. 2) Testosterone The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. When people take anabolic steroids to increase their muscle mass, they are simply taking synthetic variants of this hormone. Sleep deprivation lowers testosterone levels. 3) Growth hormone Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.
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4) Insulin Responsible for the uptake of important nutrients into your body cells. Sleep deprivation can result in an increase in your body's insulin resistance levels, and this means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to fat storage, diabetes or heart disease. Sleep is also a very important time for your body to recover and rebuild damaged muscle tissue. You already know about the high importance recovery plays in gaining muscle, and sleep is one of the most important times for this recovery to take place. High intensity workouts give your muscles and immune system a huge hit, and it is vital that you are fully recovered between workouts. This is yet another reason to ensure that you get the recommended 8 hours of sleep every single night. There are many other negative effects that sleep deprivation will have on your body but I couldn't possibly cover all of them. These negative effects will not only compromise the amount of muscle you can build, but it will also deliver a significant hit to your overall health and well being. As far as building muscle is concerned, proper amounts of sleep will increase your strength, up your energy, heighten your mental focus, lower cortisol levels, increase testosterone, raise growth hormone levels and decrease insulin resistance. That should definitely be reason enough for you to get 8 hours of restful sleep every single night. Here are some tips to help you get a deep and restful sleep: 1) Don't consume any caffeine for at least 6 hours before sleep. 2) Turn off all of the lights. 3) Sleep in a slightly cool, dry room. 4) Try to keep your sleeping schedule as consistent as possible. 5) Don't eat a huge meal immediately before bed. 6) Avoid nicotine. 7) Sleep in a quiet area free from distractions.
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Injury Prevention Training with maximal weight and 100% intensity is without a doubt the most effective means of stimulating muscle growth. Doing this will place your muscles under the highest amount of stress possible and will yield the greatest adaptive response in size and strength. For guys looking to pack on the greatest amount of muscle in the shortest period of time, this style of training cannot be matched. The only downside is that although your muscles are being heavily stressed, so are your joints and connective tissues. This is simply the reality of training with heavy weights, and if you don't follow the proper precautions you could end up with a nagging injury that will stop you dead in your muscle building tracks. Believe me, when you're training hard and making consistent gains, an injury is the absolute last thing you could ever hope for. Several years back I suffered a shoulder injury that dramatically altered my workout schedule (I couldn’t perform any pressing movements at all) for a full 6 months. It was extremely difficult to deal with mentally and it taught me a valuable lesson. Had I been more careful and followed a few simple guidelines this injury could have easily been avoided. The fact of the matter is that most people who lift weights on a consistent basis will experience some form of training-induced injury at one time or another. Being able to train for years on end without suffering at least a minor injury is extremely rare. Remember, gaining and maintaining muscular weight over the long haul is much more than a temporary hobby. In order to be truly successful it must become a way of life, and something that is practiced day in and day out. This book is much more than some quick fix to gain a few pounds. It is a complete muscle building philosophy that can be applied consistently over the long-term. Staying as injury-free as possible is extremely important to ensure training longevity and maximum gains. Here are some guidelines you can apply both in and out of the gym to keep your joints and connectives tissues strong and healthy and to ensure that your training stays as consistent as possible.
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1) Warm Up! I already went into detail regarding the benefits of a proper warm-up so you should be pretty familiar with the importance of this component of the workout. Simply put, a proper warm-up is the single most important procedure to follow in order to stay injury free. It will help to lubricate and cushion your joints, move blood into the surrounding connective tissue, increase your muscle-nerve contractions and fully prepare your body and mind for the heavy weights to come. Please don't neglect the warm-up process! It is a brief, simple procedure which will greatly decrease your chances of getting hurt. Those who fail to properly warm-up are just asking for trouble. It takes about 20 minutes to complete and can save you months or even years of training downtime because you tore a rotator cuff or strained your lower back. 2) Always Use Proper Form. This should go without saying. Every single set you perform in the gym should be done using proper form and technique, and before you perform any exercise you should have a good understanding of how it is properly executed. This rule is especially important for the big lifts, such as squats and deadlifts, since you'll be moving the greatest amount of weight and because these exercises are more complicated to execute properly. Consistently lifting heavy weights with incorrect technique will surely catch up to you in the long run and leave you on the couch rather than in the gym. Please make sure to read through the exercise database thoroughly before attempting any of the assigned lifts. If you have never trained with weights before this is especially important so that you don't develop any bad habits right from the start. Most of the lifts are fairly straightforward and can be learned quite quickly. However, there are a few select lifts that will require a few weeks of practice to fully learn.
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Don't forget to move naturally when you train, but there are still certain form guidelines that are important to follow. 3) Train Within Your Own Personal Limits! When I talk about training heavy, I'm talking about training with weights that are heavy for you. Going to the gym is not a contest to see who can lift the most weight! You shouldn't be concerning yourself with how much the guy next to you is lifting. Building muscle and gaining strength should be a personal battle and if you begin concerning yourself too much with everyone around you your mental focus will surely get off track. Who cares if your training partner can bench press more than you? You have to start somewhere! As long as you focus on the laws of intensity and progression your weights will climb up faster than you could imagine. Don't worry about the opinions of the other lifters around you either. As long as they see you training hard and giving it your all then that's all that matters. Do you want to know how much I could squat when I started training? 85 pounds. 85! That's a pretty small squat if you ask me. Now I don't consider myself to be super strong by any means, but now my squat is closer to 400 pounds. How did I manage to make such a huge jump in weight? I did it by consistently improving every single week with more reps or slightly more weight. Believe me, it adds up over time. So as I said before, don't concern yourself with how much (or how little) you can lift as of right now. If you can only bench press the weight of the bar, so be it. Pick a weight that you can perform 5 to 7 reps with, focus on progressing a little bit each week, and the rest will take care of itself.
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4) Know When to Quit! As you are already fully aware, every single set you perform in the gym should be taken to the point of concentric muscular failure. This is the absolute best way to ensure that your muscles are fully overloaded and will adapt to the stress placed upon them. However, it is extremely important that you pay close attention to the definition of muscular failure... Muscular Failure: When no further repetitions can be completed using proper form. This does not necessarily mean that every set will leave you screaming at the top of your lungs, eyes bloodshot, pushing with every bodily fiber until the bar won't budge another quarter inch. Yes, you must train with 100% intensity and effort, but as I said before, it should more accurately be called "100% controlled intensity." As soon as the bar won't move or your form starts to slip it's time to put the weight down. You don't need to start performing slow negatives or forced reps, as these methods are just begging to get you hurt. Simply take the set to concentric failure or to the point where you can no longer perform the exercise with proper form and then stop. 5) Only Perform the Assigned Sets! As long as you train as hard as you possibly can and are able to consistently progress each week in weight or reps, the amount of sets required to stimulate growth is much lower than most people think. Contrary to popular belief, a few sets of a few basic exercises is all that is needed to produce the best gains possible. Anymore than this will simply eat into your recovery time and increase your chances of getting hurt.
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I don't care what type of training volume you've been using or think you should be using, you must only perform the amount of work that is laid out for you. Forget about the "more is better" mentality. Trust me, the workout programs I've assigned you contain more than enough sets to fully stimulate your muscles to grow. If you start adding more sets or, even worse, more training days, your chances of being injured will greatly increase. Since you'll be training as hard as you possibly can it is very important that you do so using the minimum amount of volume necessary. Too much volume over the long run will not only place undo stress on your joints but it will negatively affect your immune and central nervous system as well. 6) Nutrition & Supplementation! Although supplements are not a necessity, there are a few, which, if used properly, can provide some fairly good benefits. I already talked about this earlier in the supplementation section, but while we're on the subject of injuries I'd like to refresh your memory. When glucose and an amino acid join together it forms a substance called glucosamine. This sugary compound is fairly inexpensive and can provide some great benefits when it comes to joint health. Glucosamine works by increasing joint lubrication, regenerating damaged cartilage and promoting increased flexibility. This is a cheap and effective way to give your body added joint support and to protect yourself against injuries.
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Taking Time Off As you already know, the most important aspect of a solid muscle-building program is consistency. Training 3 days per week, eating 5-7 meals every day, sleeping 8 hours each night; these are all guidelines which must be applied week in and week out in order to achieve continual gains in muscle size and strength. If you regularly skip workouts or don't eat often enough you can forget about making any sort of appreciable progress. Consistency is achieved through motivation; through our burning passion and intense drive to be the best we can possibly be. Being highly motivated and driven to build your muscles can only be a good thing, right? Well, in most cases the answer is yes. However, there do exist certain situations where you must be able to control this motivation and make certain choices, which, at the time, may seem very difficult. You see, no training program is perfect. This is just a simple fact and is something that you must be able to accept. If you begin your muscle building journey thinking that you'll never hit a bump in the road then you're in for a huge disappointment. There will be times when things simply won't go your way and your training and diet will suffer as a result. This is where being so highly motivated can end up working against you. Since your mind is so extremely focused on reaching a specific goal you'll tend to block out anything and everything that has any negative effect whatsoever on your gains. This could mean training when you're sick, training with an injury or simply not taking the mandatory 1-week rest after 8 consecutive weeks of training. Most people who are serious about building muscle would probably be lying if they said they haven't been guilty of this at one time or another. I know that I have, and believe me, I've paid the price. I don't want you to follow this same unwise path and so I'd like to explain a few key situations where you'll simply have to take a break from training and temporarily put your bodybuilding goals on the back burner.
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I'll also lay out some highly effective techniques for minimizing your losses during these inevitable points in your muscle-building journey.
1) Training with an Injury This is number one on the list and for very good reason. Continuing to train with an injury is an absolutely, positively huge no-no! Although continuing to train will temporarily keep your hard-earned muscle mass and strength intact, the overall net effect will weigh far more to the negative side. The simple fact is that anyone who trains with heavy weights and maximal effort will always have the potential to sustain some form of injury. I've already gone into detail about some great methods to highly decrease your chances of getting injured, but this does not guarantee anything. If you follow all of the guidelines laid out you will have a much smaller chance, but the chance will still exist. In the event that you do become victim of an injury, whether it be minor or major, you'll need to take some time off from the gym in order to properly heal. The two most common injuries sustained by weight lifters are to the shoulders and lower back. These two areas receive the most stress from your workouts and have the highest potential for getting hurt. Other possible injuries may be to the knees, elbows, wrists or hips. So what should you do if you're in the gym performing a heavy set of bench presses and you begin experiencing sharp pain in your left shoulder? A lot of serious lifters, especially those who are extremely driven to build muscle at all costs, would continue their workout. This is one of the most unwise and counterproductive choices you could possibly make. Continuing to train hard and heavy when something is clearly not right could potentially set you up for months or even years of problems.
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If you continue to place stress on an already injured area, the problem will only worsen. As extremely difficult as it may seem at the time, you must put the weights down and end your workout. As I said before, this program is not a "quick-fix" for getting bigger. It is a lifestyle, a full training philosophy, which can be applied over the long term. If you look at the big picture then I'm sure you can see how missing 2 weeks of training is a much better scenario than missing 6 months. Believe me, I know firsthand. A few years ago I started getting sharp pain in both shoulders when performing heavy sets of presses and dips. In fact, the situation got so bad that my left arm would actually go numb in the middle of my sets! But being the stubborn and incredibly motivated lifter that I was, I continued to workout anyway. I thought, "aww what the hell, nothing bad will happen to me!" What a huge mistake that was! Eventually I found the common sense to have the problem checked out and find out what was wrong. Much to my dismay I learned that I had caused extensive damage to both shoulders and would have to take at least 6 months off of heavy chest and shoulder training. For someone who loves training as much as I do, 6 months felt like an eternity. Had I simply gotten the problem checked out right from the start I probably wouldn't have had to take this huge training layoff. In fact, my shoulder problems still affect me to this very day. So please, don't be an idiot like I was and follow this same path. If you can feel that something definitely isn't right, seek professional advice immediately. Because I was smart with my diet and supplementation I was fortunately able to minimize my muscle losses and stay in decent shape while I was out of the gym. Here is what you should do if you can feel the negative effects of an injury setting in...
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A) Get out of the gym! As hard as it may be to go through with, it is extremely important that you end your workout and minimize the injury's negative effects. Trust me, it will serve you much better in the long run. B) Seek professional advice! This must be done as soon as possible! Don't just sit around and hope that the pain will magically disappear. In some cases it will, since rest is usually the best medicine. However, getting a proper diagnosis will help you to understand the seriousness of the problem and will also enable you to perform certain stretches and exercises to speed up the recovery process. I would also recommend getting the injury checked out by more than one person so that you can be 100% sure of what the problem really is. C) Keep your diet and supplementation on track! If you aren't going to be in the gym, then keeping your protein and caloric intake high is absolutely crucial. Remember, if your body is presented with an opportunity to get rid of excess muscle tissue, it will. Muscle disuse coupled with insufficient caloric consumption is a recipe for disaster. Research has shown that as long as your diet stays on track, your body will preserve its lean mass for up to 3 weeks. This is extremely important to remember! Although you won't be able to gain muscle during a training layoff, you won't necessarily have to lose much either. If you let your diet slip, your gains will disappear faster than you could imagine. D) Ease yourself back into the gym. Once the injury has subsided and it's time to head back to the gym, you must do so with caution. It would probably be a bad idea to instantly begin training at your maximum weight and intensity right from the get-go.
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Go the cautious route and perform 1 or 2 weeks of "test workouts" where you'll train with much less weight and intensity just to see where you're at and to ensure that the injury has fully subsided. You just finished taking time off and it would be a nightmare to have to go through that entire process again. Use common sense! E) Listen to your Body! Being able to listen to your body and adjust your training accordingly is a very important skill. If something doesn't feel right during a workout it is up to you to decide if the workout should continue or end. As you already know, heavy resistance training is very stressful to the body. Because of this there might be some days where, for example, your lower back feels a bit tender. Your back may not feel 100%, but this does not necessarily mean that you are "injured". The key is to use your own personal judgment based on how you feel to decide how serious the pain is. If you feel that you can deliver a safe and effective workout, then usually you'll be correct. The longer you've been training the easier it will be for you to tell, so if you're just starting out it may take some time before you develop a solid mind-body connection when it comes to training with joint soreness. Another technique you can implement on days where a certain body part doesn't feel 100% is exercise substitution. For example, if your lower back wasn't feeling up to par on back/biceps day you could eliminate deadlifts and replace them with an alternate back exercise. You could also get rid of bent-over barbell rows and perform seated cable rows instead. Only do this in situations when it is absolutely necessary.
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2) Training When You're Sick This is another big mistake most lifters make and is something that should definitely be avoided. Lifting weights when your body is clearly under the weather will certainly do you more harm than good. You see, most people don't realize just how much heavy resistance training really stresses the body. Not only does it place heavy demands on the muscles and bones, but it also delivers a big hit to the central nervous and immune systems as well. When you're sick, your body is trying to pool together its resources to battle against whatever "intruders" are causing the problems. Your body will accomplish this in the most efficient manner when it is given rest and the proper nutrients. If you start introducing additional stress, especially in the form of heavy weight training, your body will enter into a higher level of stress as it is forced to battle against the sickness as well as recover from the intensive workouts. This will ultimately put your body into a catabolic state and will lengthen the amount of time that you are sick. We've already discussed why recovery is so important, so I'm sure you're beginning to get the idea. If you don't feel well on any given day, whether it be from a cold, flu or something else, do not workout. Take as much time off as is needed for you to feel fully rested and able to train again. Only when you feel at or close to 100% should you re-enter the gym and start training hard again. Do not allow yourself to become discouraged by this! It is absolutely inevitable that at some point along the way you'll get sick. This is nothing more than basic nature and is something that, in most cases, cannot be helped. Treat it as part of the entire process, recover from it, and move on. The key with this one is to listen to your body. Only you can judge whether or not you are capable of training. If you don't feel at a full 100% but feel good enough that you can safely deliver a solid and effective workout, then go right ahead.
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The Truth About Building Muscle
Chapter 8: Proper Rest & Recovery
Simply use common sense and make choices that you know will benefit you in the long run. If you do get to the point where you need some time off from the gym, there are a few things you can do to minimize your downtime... A) Rest When it comes to being sick, rest is always the best healer. Take it easy and limit your other daily activities as much as possible. Get as much sleep as you possibly can, as this is the time when your body will do most of its recovering. B) Increase glutamine intake As you already know, this supplement has been shown to provide amazing immune system benefits. Typically you'll be using 5 to 10 grams each day, but when you're sick I would recommend shooting that up as high as 15 to 20 grams. Believe me, you'll notice the difference. C) Keep your diet on track When sick, your body will use anything and everything needed to fight against its intruders. This is why it is extremely important to keep your diet as on-track as possible to ensure that you provide your body with all of the raw materials needed to facilitate proper recovery. Keeping protein intake high is very important during this period to prevent muscle catabolism. Obviously there will be times when your appetite is almost non-existent as a result of being sick and it will be very difficult to eat solid foods. During these times you'll have to rely heavily on protein shakes and meal replacements in order to meet your daily requirements. So as I said before: if you get sick, try not to worry. It will happen at some point and the best thing you can do is to take some time off and follow these guidelines to recover as fast as possible.
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The Truth About Building Muscle
Chapter 8: Proper Rest & Recovery
3) Taking a Day Off Being downright lazy is one thing, but being smart and listening to your body is an entirely different matter. This one might come as a bit of shock because of how heavily I've stressed the importance of consistency, but hear me out. I'm not advocating that you should regularly skip training sessions simply because you don't feel like lifting, but there are some specific times when taking a day off might not be such a terrible idea. Again, the key is to listen to your body. If you feel overly fatigued, extremely unmotivated or just that your body is telling you "don't train today", taking a day off might not be so bad. It may be a signal from your body that it needs extra recovery time or that you are in an overtrained state. Only you can be the judge of this and it is very important that you don't let it happen on a regular basis. Like I said before, being downright lazy doesn't count, as this is something that you'll simply have to rise above and conquer. But if on some rare occasions you feel that your body desperately does not want to be in the gym, then it probably feels that way for a good reason. Take the day off, rest, and simply perform the workout the following day. This will slightly throw things off as it will put 2 workouts back to back for one week, but if it only happens every once in a while then it shouldn't be too much of a problem. If you know that your workout will be performed at far less than 100% effort and intensity then it would probably be a waste of time to train and a missed opportunity to effectively stimulate muscle growth.
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The Truth About Building Muscle
Chapter 8: Proper Rest & Recovery
Chapter 8 Review 1) Sleep is an absolutely crucial recovery period and its importance should not be underestimated. A proper sleep will increase your strength and energy, raise testosterone levels, lower cortisol levels, increase growth hormone secretion and decrease insulin resistance. You should aim to get at least 8 hours of sleep every night. 2) To prevent injuries you must always warm up thoroughly, use proper form, train within your limits, know when to quit, only perform the assigned sets and follow a proper nutrition and supplement plan. 3) Take time off when you have an injury, feel sick or feel overly tired. 4) If you do feel an injury coming on, you must get out of the gym and seek professional advice immediately. In order to minimize muscle loss, pay close attention to your diet and supplementation. When the injury has subsided you must ease yourself back into the gym and listen to your body. 5) If you get sick, do NOT workout! Make sure to rest until your body is fully healed. Increasing your glutamine intake may be beneficial. 6) If you feel overly fatigued or unmotivated to train, take a break and perform your workout the following day. The key is to listen to your body.
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The Truth About Building Muscle
Chapter 9: Closing Words
Chapter 9: Closing Words So, how do you feel? Are you confident that you will now be able to execute the best workouts of your life? Are you confident that you will know how much protein, carbohydrates and fats to consume everyday, and what foods you can find them in? Are you confident that you can keep yourself injury-free, spend your money on the right supplements, allow your body to heal properly, and perform your workouts with 100% intensity? I hope so, because as long as you have read and understood everything in this book, you should be able to answer yes to all of those questions. Although you have probably spent quite a bit of time reading though all of the information outlined in these pages, you should still able to see just how straightforward building muscle really is. Even though there are some specific guidelines that you will need to follow, the overall approach is very simple. Train hard, eat lots, take your vitamins, and sleep. The rest is just details. The goal of writing this book was to show people that the muscle-building process does not require you to memorize countless principles, measure out your food quantities with laser-accurate precision or buy in to the "latest breakthrough" supplement scam. The muscle-building process merely requires you to understand a few basic principles and execute them on a consistent basis. There is nothing more to it than that.
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The Truth About Building Muscle
Chapter 9: Closing Words
As long as you follow the basic guidelines laid out in this book and consistently implement them, you will be successful. Think about that… You will be successful. What are you waiting for? Building muscle takes time, so you'd better get started! And you know what? Building muscle is hard! It's damn hard, and it is not going to happen without a fight. You know, there are so many other books and programs out there on the Internet, and some of them make me cringe. Why? It’s because so many of the other books out there have one thing in common, they all make building muscle sound easy. I mean sure, it's obvious why they do it. It's because the easier they make the musclebuilding process sound, the more books they'll sell and the more money they'll make. That's fine with me; they can make their money by misleading people. I'm not here to do that. I'm here to give you the truth. The truth is that building muscle is a battle! The truth is that training with 100% intensity is uncomfortable. The truth is that eating 5-7 meals a day requires a lot of discipline. If you want to get huge, you're going to have to work for it. That is the truth.
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The Truth About Building Muscle
Chapter 9: Closing Words
And I don't care what anyone else tells you, because if they try to portray bodybuilding as a walk in the park, they're full of it! So yes, building muscle is hard! But I'm here to tell you that every ounce of energy you put into your muscle-building endeavors will pay off in its fullest. Dramatically increasing your body's muscle size and strength is truly a thing of beauty. Being able to change your body through your own willpower and determination is one of the most satisfying and rewarding things you could possibly accomplish. As you press forward in your quest for bigger, stronger muscles, you will be overcome with a sense of pride and satisfaction as you watch your body change from week to week. As each day passes you'll be one step closer to achieving the muscle mass and strength you desire. When the day arrives that you are finally able to take your shirt off, look in the mirror and be happy with what you see, every aspect of your life will change for the better. Right now I want you to close your eyes and envision the body you hope to achieve. Picture yourself; massive, ripped, strong and confident. Looks pretty good doesn't it? Well I'm here to tell you that you can achieve that body, and it is only a matter of time before you do. You are now equipped with what I confidently believe to be the best muscle-building techniques available, and reaching your goals is simply a matter of taking that knowledge and consistently applying it week after week. As long as you follow these guidelines closely it is physically impossible for you to not build muscle. However, one thing that is absolutely imperative to remember is that building muscle takes time! Nobody got huge overnight, and neither will you. This is simply the reality of the entire process and is something you need to understand before you begin.
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The Truth About Building Muscle
Chapter 9: Closing Words
Building muscle is all about baby steps. Don't become frustrated if you don't experience the gains you were hoping for right off the bat. Rome was not built in a day! Now I'm not a religious man, but I do know that the Buddhist philosophy stresses that we do not focus on the past or the future, but rather devote our energy to what is happening in the present moment. I want you to apply this way of thinking to your muscle-building journey. Don't worry about how much you'll weigh in 6 months or whether or not your squat will reach 250 pounds within 8 weeks. Focus on today. Focus on improving slightly upon your previous workout, eating 5-7 meals every day and giving your body adequate rest. Take everything one step at a time, and as long you're consistent, you'll be successful. Sure, setting goals is great, but do not let them blind you of what you must accomplish in this very moment to reach them. Do you think I just woke up one day 80 pounds heavier? Do you think that after 3 weeks of training my squat increased by 300 pounds? Of course not. I got there by applying these principles day after day, week after week, month after month and year after year. I focused on meeting my nutritional requirements every single day and adding a few pounds to the bar every week. My gains did not happen overnight, they were cultivated over time. It will be the same for you. Take things one day at a time, train hard, eat plenty and good things will happen.
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The Truth About Building Muscle
Chapter 9: Closing Words
I don't care if you weigh 175 pounds or 95 pounds, because where you start is irrelevant. It's where you end up that counts. Don't worry about where you start, focus on where you'll finish. We'll all begin at different ends of the spectrum, but in the end we'll land in the same place. Train and eat for today, and tomorrow do the same thing. There are no shortcuts to any place worth going, and building muscle is no different. Work your ass off, follow these principles closely, and I promise that your life will forever change for the better!
Thanks for reading!
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