Get Ripped Before Summer | Build Muscle Fast

Ok, the final and most crucial part of gaining muscle mass is eating. This can be broken up into protein vs fat and a simple example of a great meal. You are what you eat, and if you decide to eat crap...your muscle gains look like crap.

How Can You Pack on Slabs of New Muscle? Eat a well balanced meal every 2 hours.

Here is the proper way to build up muscle and add 10 to 15 pounds of rock hard muscle before summer. This simple eating guide will show you how much you need to eat to see solid results. Building muscle is not just going to the gym and lifting. You need all three aspects to be successful.

Day 1- Breakfast- 2 Hardboiled eggs, one cup of yogurt and one cup of blueberries.

Snack- One baked Potato

Lunch- Salad with grilled chicken and low fat dressing. Side a banana

Snack- One cup of Peanuts

Dinner- One 8oz lean steak with mushrooms and one cup of broccoli.

At least one gallon of water per day.

Before bed- Protein Shake or peanut butter and jelly sandwich. ( the secrets of the pros) why? your body burns muscle mass when you sleep, go to bed with a full stomach and it burns your food first and peanut butter takes twice as long to burn. in the end you will thank me.

Ok, so here is what you need. High protein- at least 1 gram per body pound. Example if you want to be 175 pounds you need to eat 175 grams of protein.

Fat- you want to stay low in fat, this creates less body fat storage. You will need to do less cardio, as cardio can dramatically decrease muscle gains. Great to get cut. Pro's do very little cardio.

You want to eat things like oranges and fruit- have natural sugar for muscle growth and workouts

Eat- for your size a typical routine will have a 3,000 calorie diet with 175 grams of protein and only 5% fat.

That is really all you need to eat, find what you like and start buying lean meat, and veggies. The cleaner you eat, the more muscle mass your body will develop in a short period of time. You can cheat once a week and I suggest eating pizza.

Check Out This No Nonsense Muscle Building Program

Let's lay the ground work for building muscle mass and gaining weight naturally.

How Can You Build Muscle Mass and Growth

Your core focus should be on the 9 muscle building principles. Each principle needs to be understood and practiced regularly in order to accomplish your goals. Remember to focus on each area, nutrition, building muscle mass, and recovery.

Let's Take A Look Inside The Gym

Your routine should start off by targeting the periodization process using cycles of heavy weights and light weights to gain serious muscle size and strength. This concept has been used by pro's for years to stimulate new muscle growth after a plateau occurs.

This training aspect is used to keep your muscles from adapting to specific weights and movements over time. In some muscle building programs, this is referred to as the shock phase.

Start out with 3 full body workouts per week, learn the fundamentals of push and pull movements first. If you perform exercises incorrectly your results are gone. If your experienced you can go to four days with two days of rest. Over training is a big part of lost muscle mass and very little results.

Here is a favorite workout of mine.

Monday-Chest and Tris

One warm up set of 15 reps at half your starting weight. I usually perform a warm up set for each new body part and not each new exercise. You can choose and neither is incorrect. Also, I usully do all my stretching at the end.

Incline Bench- 4 sets of 10
Flat Bench- 4 sets of 10
Incline Dumbell Flyes- 3 sets of 10
Cable crossover- 3 sets of 10

Tris-
Close grip bench press 3 sets of 10
Overhead rope extensions 3 sets of 10
reverse cable pressdowns 3 sets of 10

Tuesday

Legs

Squat- 4 sets of 10
Lunges 4 sets of 10
leg press 4 sets of 10
Leg curl 4 sets of 10

Calves raises 3 sets of 10

Wednesday - Rest

Thursday
Shoulders

Military Press- 4 sets of 10
Front raises 4 sets of 10
Side raises 4 sets of 10
Seated Arnold Press- 3 sets of 8

Shrugs- 4 sets of 10

Friday
Back and bis

Bent over rows- 4 sets of 10
Seated rows- 3 sets of 10
One arm rows 3 sets of 10

Bis
Seated one arm curls 3 sets of 10
Standing barbell curls 3 sets of 10
Cable preacher curls 3 sets of 12

Take this workout and make it your very own. Use it and look online for alternates after 4 to 6 weeks.

Check Out This Free Video On How To Gain 10 Pounds of Muscle Before Summer

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Overall take on the upgrade, i think it's great. I don't read much, so being able to listen to Vince while at the gym would increase my awareness and intensity. Also this allows you to skimp on a trainer at $50-$200 an hour. Sorry I live in NY.

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