The Truth About Building Muscle Ebook

The Honest Truth About Muscle Growth

• How to dramatically increase your muscle mass and strength in the shortest amount of time possible by focusing on one basic scientific law of muscle-growth. This basic principle is the absolute cornerstone for any effective muscle-building program. (pages 31 -38)

• How to structure the most effective weight-lifting routines possible by spending no more than 2 hours and 45 minutes hours in the gym per week. If you want to maximize your muscle gains you should NOT spend excessive periods of time in the gym. (page 53 - 70)

• Why most people prevent their bodies from growing by training way too often and with far more sets than they really need to. Overtraining is your number one enemy in the gym!

• Ideal workout duration that will stop your body from secreting harmful catabolic hormones. These hormones will literally eat up and devour your lean muscle mass if you don't know how to control them. (page 54 - 56)

• Exactly how many sets and reps to perform for each specific exercise. Most people severely limit their muscle and strength gains by using the wrong rep ranges and workout volume.

• Why the single most important factor for gaining muscle is increasing your strength. You absolutely will not make any appreciable gains in muscle size if you do not put 100% of your focus on moving more weight for more repetitions. Learn how to gain strength as fast as you possibly can. (page 35 - 38)

• Step-by-step instructions on how to perform all of your exercises with proper form and technique. Complete with a full description and picture so that you can maximize the effectiveness of each lift and prevent yourself from getting hurt. (bonus feature)

• Exactly what amounts of protein, carbohydrates, fats and water you must consume each day to maximize your ability to build muscle. Nutrition is just as important as what you accomplish in the gym. If you don't eat properly you can kiss your muscle gains goodbye.

• How to dramatically increase your strength and prevent injuries by performing a proper 5 x 5 weight-acclimation warm-up. Most people are dead-wrong in the way they warm-up before working out. (page 46 - 51)

• Step-by step instructions to calculate your own personalized diet. Just plug in the numbers that I outline and learn exactly how your diet should be structured for the best results possible.

• Which exercises are the absolute most effective movements for packing on muscle and building overall strength. Forget about cable crossovers and leg extensions. If you want to get big you must perform the BIG lifts. (page 59 - 63)

• How to build a massive pair of biceps and triceps that literally explode through your sleeves. The majority of lifters have no idea how to properly train their arms. Learn why 2-4 sets total per week is all you need to achieve the thick, powerful arms you've always wanted.

• How to speed up your recovery time in between workouts. If you don't give your body a chance to properly recuperate between workouts you will be pushing yourself farther away from your goals rather than closer to them. (page 225)

• Special techniques to maximize your intensity in the gym. Forget what the latest miracle pill told you, if you want to gain muscle mass you must be prepared to train HARD. Learn special mental strategies to block out muscle pain and allow you to put forth 100% effort every time you enter the gym. (bonus feature)

• How to find the perfect balance between the use of freeweights and machines. They say that machines are useless? Think again. If you aren't performing these few, basic machine exercises, you're missing out big time. (page 62 - 63)

• Which supplements actually work and how to properly combine them to dramatically enhance your gains. Forget about what you read in the muscle magazines and learn which supplements are worth your money and which ones are not. Includes an unbiased review of over 20 of the most popular bodybuilding supplements. (page 141 - 169)

• Which supplements are nothing more than pure marketing hype. Learn which popular bodybuilding supplements to avoid so that you never waste your money on another useless pill or powder ever again. (page 183 - 188)

• Why alcohol is so highly counterproductive to building muscle. Getting drunk is affecting your gains way more than you think. Learn how to minimize alcohol's negative effects.

• Proven motivational techniques that will keep you on track and will stop you from ever skipping another workout. If you want to make impressive gains, you must be consistent. Learn how to properly frame your mind for success. (bonus feature)

• How to propel your gains to another level by focusing heavily on proper post-workout nutrition. The 3 hour window following your workout is absolutely critical to your gains. Learn which foods and supplements to consume to allow for maximum absorption and better recovery.

• The critical role that vitamins and minerals play in muscle-building and in enhancing performance in and out of the gym. They say that we don't need multivitamins? Think again.

• Which foods and supplements can enhance your body's levels of important anabolic hormones such as testosterone and growth hormone. Testosterone is one of the limiting factors that determines how much muscle you can gain. Learn how to naturally increase your levels of this powerful hormone. (page 115 - 117)

• How to perform the most effective cardio workouts possible by spending only 15 minutes in the gym. When most people try to lose body fat, they end up losing massive amounts of muscle as well. Learn the proper techniques to melt away excess body fat and maintain your hard-earned muscle. (bonus feature)

• How to protect your joints and connective tissues to ensure training longevity. Injuries will stop you dead in your tracks. Learn how to keep your joints healthy for years. (page 229 - 233)

• The truth behind many popular bodybuilding myths. Muscle pump? Feel the burn? Muscle magazines? What do I say to that? Nonsense! (page 230 - 234)

• The critical role that sleep plays when it comes to building muscle and increasing strength. If you want to increase anabolic hormones, decrease catabolic ones, enhance your performance in the gym and build more total muscle mass, you'd better pay attention to how much sleep you're getting. (page 226 - 229)

• How to keep your body in a constant anabolic state where the green light for muscle growth is flashing around the clock. Learn some proven dietary techniques that will keep your body in a muscle-building state 24 hours a day. (page 95 - 99)

• Which foods and supplements to consume before your workout to make sure your energy and strength levels are peaked. Learn how to naturally increase and sustain your energy while keeping your strength at top levels. (page 193 - 194)

• How to maximize your total-body gains by focusing on leg workouts. Most people neglect their leg training and dramatically halt their gains as a result. Learn how to structure a perfect leg workout that will result in explosive upper body muscle gains. (page 79 - 81)

• One simple 10 dollar tool that you can buy in any sports equipment store that will instantly increase your strength on every back exercise. This basic tool will propel your gains to another level in a matter of seconds. (page 84)

• The ideal speed to perform each rep of each exercise. Most people are dead-wrong when it comes to rep speed and sacrifice huge amounts of weight as a result. (page 68 - 69)

• Why your water intake throughout the day can literally make you or break you. Water is an absolutely vital part of the muscle growth process. Learn exactly how much water to drink during the day to catapult your size and strength gains. (page 118 - 121)

• Why "muscle burn" and "muscle pump" have absolutely nothing to do with your success in the gym. Learn the science behind these two common misconceptions and avoid concerning yourself with issues that will actually slow-down your gains. (page 210 - 211)

• A collection of delicious muscle-gaining recipes that will prevent your diet from ever getting boring. You won't have to eat endless cans of tuna and bowls of oatmeal. Just check out this recipe book for some amazing, tasty alternatives! (bonus feature)

• How to properly cycle your training and when to take breaks. If you continue to train year round you will actually have a negative impact on your progress. Learn why a special week-long layoff will ensure continued progression. (page 76 - 77)

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