The Truth About Building Muscle - - Is It The Truth Or A Big Fat Scam ?
Want 'The Truth About Building Muscle' and spend less time at the gym and yet, build muscle faster than before?
'The Truth About Building Muscle' is an easy to follow step-by-step muscle building program. It is a no nonsense, no fluff info product that will tell you how to maximize your time at the gym.
As well, it provides reasons behind each exercise, how to eat right, sleep right, and rest well to build muscle fast.
Rather than a plain PDF file filled with endless text, it is a visually appealing product, complete with useful pictures and diagrams to further explain muscle gain principles.
'The Truth About Building Muscle' will take tell you what you need to do to prepare your mind and body to build muscle effectively.
But while muscle building isn't rocket science, it does prove to be an elusive goal for the great majority who attempt it. Why?
People lose focus easily!
They will allow any minor excuses of laziness to stop them from achieving their goals, AND confuse themselves with an overload of bodybuilding misinformation. Or they will simply allow their desire to fade when the going gets tough.
Throughout this program, Sean effectively prepares you to deal with these unavoidable distractions. He tells you when they are coming and provides valuable tips that will help you prevent them from sabotaging your goals.
What is The Truth About Building Muscle?
To build muscle fast, you must understand why muscle will or won't grow. It's an education on the basic principles of muscle gain and to re-educate you on all the things you need to do to build muscle fast. And the best part is, it isn't rocket science.
It is not filled with complicated formulas, steps and jargons.
The ebook is explained in an easy to understand layman's terms so that anyone can follow it.
It starts with the best selling e-book, "The Truth About Building Muscle"... A well organized, excellently written 249-page e-book covering the muscle growth process from all angles. Training, nutrition, supplementation, recovery; you're going to learn about it all.
You can easily navigate through the book's 9 detailed chapters using buttons and interactive text, or you can print off the PDF version provided and place it in a 3-ring binder to read away from the computer.
But it doesn't end there... Not even close. In fact, he's just getting started. Along with the main e-book, Sean hooks you up with a 26-Week Workout Plan and Printable Logbook, along with a Full Video Exercise Database to show you how to perform all of the exercises in the most effective and risk-free manner.
He then hands you nine 12-Week Muscle-Building Meal Plans, complete with full grocery lists and meal preparation instructions. You won't have to sit around wondering what to eat or when to eat it, as Sean does all the dirty work for you.
We then come to the 6 Online Video Lessons where Sean outlines tips and tricks for training each individual muscle group. You also get the MGT Progress Tracking Software to keep records of all of the different aspects of your muscle-building program, as well as the "My Personal Trainer" database which gives you 24-hour online coaching.
All of the most important topics are covered in detail, including workout structure, proper nutrition and supplementation, injury prevention, common myths, fat loss methods and much more.
But the emphasis of this program is to not only tell you what to do, but to tell you why you do it.
Only then will you have the confidence to keep doing it until you ultimately reach your goals.
In addition, the video lessons (see bonuses) drives home his points. From the warming up and stretching to selecting the best exercises and then performing them in the most effective ways.
The little things which we often ignore, like proper breathing and taking time off are also covered.
On Sean's program, you perform three INTENSE workouts a week, each one about an hour.
The rest of the time you rest and eat right!
In chapter 5, "Harnessing Your Inner Power", it deals with motivational techniques to prepare oneself mentally, and the importance of goal setting methods.
THESE TIPS ARE PRICELESS. Your success is dependant on your ability to maintain focus -
Muscle building is easy to learn, difficult to implement.
In addition, the chapter offers special techniques to harness an individual's intensity or focus to push past mental barriers, and to overcome distractions to achieve personal goals.
Is The Truth About Building Muscle A SCAM?
So 'The Truth About Building Muscle' is, it is hard AND it is not a scam. It is easy to understand how to build muscle but difficult to implement and easy to fail. As mentioned earlier, this is due to an individual's lack of information and lack of motivation or just sheer laziness, or the desire just fades. Chapter 5 deals with ways to overcome this obstacle.
Not only is the ebook about mental preparation, it is a step by step building muscle program which provides key concept of a successful workout and spells the reason behind each training to build muscle.
Understanding how to build muscle fast and why you do it is the key.
Examples of the key concepts covered are The hypertrophy phase, duration
of the workout, ideal rep range, rep speed, breathing, The 3 components of a successful workout and many more.
As stated in the eBook by Sean Nalewanyj, "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."
One good and solid point that is pointed out in the ebook is the control one must have of the weight load at all times.
That is, using a slower eccentric and concentric movement to build muscle.
A slow repetition improves the form and works on the muscle more, which will build muscle fast.
Avoid 'cheating' by not allowing gravity to lower the weight and use the muscle to hold and lower the weight.
This will make your workouts 50% more effective.
Sean is a firm believer in less workout and optimizing the most of the workouts with less reps and sets but train big. Not surprisingly, the workout program focuses on intense workouts, committing 100% effort for maximum gain and spending less time at the gym for optimal result.
With Sean's program, you will be working out less and building muscle faster than before.
Another thing which I think proves that Sean is the real deal is his personal coaching.
Lastly, three major aspects to building muscle which can be easily overlooked but is emphasised in the eBook are nutrition, rest and recovery.
Resting period allows the body to adjust and build muscle.
The Ebook covers the importance of sleep, injury prevention, taking time off from workouts, critical feeding times for pre and post workout plus pre bedtime nutrition!
Nutrition plays an important role in muscle building.
This is another truth about building muscle you must not ignore.
With the right diet and nutrition supplied to the body, muscle mass will eventuate.
Sean gives you a quick but complete lesson in eating for mass gain. He tells you when, why, how and what to eat.
There are all critical to your goals.
However, a chapter that covers "Critical Feeding Times" will show you when your muscles will be begging for nutrition. You will discover exactly what you need to be feeding your body at these times to achieve maximum muscle growth.
'The Truth About Building Muscle' will uncover some of the myths of workouts, and more importantly mentally prepare the challenges ahead, how to remain focused and understand the benefits of following the program that will produce big results, that is, build muscle!
Criticisms? Just one, Sean comes off as a bit of a 'big head' in some places. But he has the form to strut his stuff.
But the eBook is very well laid out, thorough, full of pictures and diagrams to help make your muscle building journey simple.
The Truth About Building Muscle suits gym enthusiast on any level of experience who from beginners, intermediates and especially for people who
are getting no where with muscle gain and spending too much time at the gym!
New For 2007 - Muscle Gain Truth
Huge Bonuses to the Value of $623!
When you order The Truth About Building Muscle, you'll also receive Muscle Gain Truth Bonuses!The Truth About Building Muscle 249-Page E-Book + 6 No-Fail Support Modules + 7 Free Bonus Items
No-Fail Support Modules:
1) 26-Week Workout Plan & Printable Logbook
2) Full Video Exercise Database
3) 12-Week Mass-Building Meal Plans
4) Online Video Lesson Series
5) 3-Month MGT Progress Tracker 6000 Membership
6) My Personal Trainer Software
Free Bonus Items:
Check out Sean's Website for more information on these 7 additional free bonus items!
In just 12 short weeks you can start turning heads everywhere you go...
There is something here for everyone, from the beginner to the novice to the advanced, and it's currently the most popular program available based on Clickbank's ranking system. In fact, Sean is so confident with the results that can be obtained from his system that he offers the following guarantee...
"If this program doesn't deliver everything you had hoped for and more, contact me within 8 weeks and you can have it for FREE!"
It doesn't get much better than that.
"The Truth About Building Muscle" Special FREE Bonus
"8 Things You Must Do To Build Maximum Muscle"
When you purchase 'The Truth About Building Muscle' via this link, you will receive a free eBook to the value of $47.The theme of this eBook is working towards a long term goal of building muscles effectively.
To get the exclusive report, with a RRP of $47, there are three steps you need to take...
1. Click on the link below
2. Order "The Truth About Building Muscle" Now
3. Send me your receipt number, first name and surname - forward it to
bonus(at)trythisblog.com - and I will send you the download link on Sunday of the same week.
The Truth About Building Muscle on Video
Truth about Building Muscle by Sean Nalewanyj
http://www.reviewica.com/muscletruth An expert review of The Truth about Building Muscle. For more information on "The Truth about Building Muscle by Sean Nalewanyj" visit http://www.reviewica.com/muscletruth
Runtime: 3:05 | 3462 views | 2 Comments
The Truth About Building Muscle Featured Lenses
How to Burn The Fat Feed The Muscle Resource
Tips to lose tummy fat and gain muscle at the same time...
-
Fat Loss 4 Idiots Review | Is Fat Loss 4 Idiots A Scam?
-
Fat Loss 4 Idiots Diet (aka Weight Loss 4 Idiots) is a web-based budget diet program designed to help you lose 9 lbs in 11 days! This Diet Generator allows you to choose your own foods, and then generates an 11-day diet menu for you. The main purpos...
-
ø ø What is The Truth About Six Pack Abs - A SCAM?
-
The Truth About Six Pack Abs - Learn how to get rock hard abs now. Check out the frank review below and see if it is the best way to get flat abs .. Or Grab a copy of his book for a trial offer of only $4.95 Click HERE for The Truth About Abs for Le...
-
Turbulence Training A Scam? | Turbulence Training Reviews
-
Can Turbulence Training show you how to lose body fat and build muscle at the same time? Get Your Free Chapters to Turbulence Training Now OR Grab a copy of his book for a trial offer of only $4.95 HERE Get FREE excerpts (SECRET PEEK) into 'Turbule...
-
Burn The Fat Feed The Muscle A Scam? | Burn The Fat Feed The Muscle Reviews
-
Burn The Fat Feed The Muscle, created by Tom Venuto, is the #1 best selling diet and fitness ebook. The author himself is a respected fat loss expert, natural bodybuilder, and personal trainer. Tom has written over 170 articles and has been featured...
-
# Diets That Work Quick | Good Weight Loss Diets
-
Need Diets That Work quick but confused on what is good and bad for your health? Confused with what you can eat? There are experts who promote a high protein / low carb diet. Others recommend reducing sugar, fats, salt or encouraging you to eat fru...
The Truth About Building Muscle Exposed
Build Muscle and Lose Fat
Learn how to build muscle and lose fat without wasting money, your time and effort.
- The Truth About Six Pack Abs - Forget Crunches and Situps!
- Learn the 2 things you must know to develop six pack abs.
- Develop Six Pack Abs
- Discover The Truth About Six Pack Abs - Abs Exercises For Six Pack Abs...no more endless crunches, sit ups and gimmicks!
- My Top 55 Hard Body Foods to A Six Pack
- Eat healthy! Pick up tips on healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that hard-body appearance that everyone is looking for.
- Abdominal Exercises - The Truth
- Don't waste your time on crunches! Learn what the best ways to develop six pack abs!
- Saturated Fat - Deadly Food Demon or Healthy Part of a Natural Diet?
- You've been told for decades that saturated fat will kill you. Even medical and health professionals have believed this was a "fact". However, did you know that this "fact" has never been proven? In this article, you'll learn why saturated fat may actually have some surprising benefits.
- Fall Asleep Easier, Sleep Deeper, and Watch Your Body Fat Disappear
- I want to take a step away today from my normal discussions about various training techniques or nutrition ideas, and look at another vitally important aspect in your life that plays an important role in your success with your fitness goals. And that aspect is...
- If Fast Food is a Must, Make the Healthiest Possible Choices
- I was out recently with some friends and we stopped at a fast food joint. I hate fast food joints, but sometimes everybody else wants to go there, so you just have to make the best of it and find something at least somewhat healthy. If you're forced to eat fast-food, here's a tip to ...
- My Top 15 Non-Traditional, Muscle Building, Fat Scorching Workouts
- If you have been a subscriber to my newsletter for some time, you know that I'm always trying to give you ways to make your workouts more interesting and fun, while also stimulating big-time results. Don't you agree that your training should be fun? ...
The Truth About Building Muscle Feature Articles
2.0 The recovery phase and muscle gain
1.0 Instantly Multiply Your Muscle Gains Using One Simple But Incredibly Powerful Tool!
1.1 "How To Structure A Killer Workout For Maximum Gains In Muscle Size & Strength!"
1.2 "Learn Which Supplements Are Worth Your Money And Which Are Nothing More Than Pure Hype!"
1.3 The Truth About Building Muscle with Supplements - Part 2
1.4 The Truth About Building Muscle with Supplements - Part 3
1.5 Why Inadequate Rest Between Sets
1.6 Why Inadequate Rest Between Sets (part 2)
1.0 Instantly Multiply Your Muscle Gains Using One Simple But Incredibly Powerful Tool!
1.1 "How To Structure A Killer Workout For Maximum Gains In Muscle Size & Strength!"
1.2 "Learn Which Supplements Are Worth Your Money And Which Are Nothing More Than Pure Hype!"
1.3 The Truth About Building Muscle with Supplements - Part 2
1.4 The Truth About Building Muscle with Supplements - Part 3
1.5 Why Inadequate Rest Between Sets
1.6 Why Inadequate Rest Between Sets (part 2)
The Truth About Building Muscle Resource
Share Your Tips To Build Muscle Fast
- Turbulence Training - Turbo Charge Muscle Stength And Weight Loss With Turbulence Training
- Craig Ballantyne, creator of Turbulence Training, has used his years of experience and latest scientific research to ensure your time spent exercising is time spent wisely.
Turbulence Training is a combination of resistance training(weights) and interval training(aerobic) to boost your overall fitness. - 7 'Fat Loss 4 Idiots Tips' To Turbo-Charge Fat Loss
- Fat Loss 4 idiots tailors a 11 day diet program to help you lose weight fast. The meals are varied daily to keep you motivated but more importantly keep your body satisfied.
However it is recommended that you look at the following 7 tips to further improve your results with Fat Loss 4 Idiots-
1) Exercise in the morning before breakfast - Research has proven that you will burn three times more body fat than working out at any other times. - Fat Loss 4 Idiots - A Fat loss 4 Idiots Guide?
- Fat Loss 4 Idiots - A Fat loss 4 Idiots Guide?
Is Fat Loss 4 Idiots a guide to losing weight?
Yes, and no.
Firstly, just forget about losing 9 lbs in 11 days. It may work for some people initially and it may not work for others, but you will lose weight.
Secondly, fat loss 4 idiots is not a 300 page fact guide. So for dieters hungry for more 'how to' and 'problem solving' answers, you will be disappointed. - 5 Absolute Easy Ways To help Burn Body Fat Faster
- Looking to burn body fat the right way and quickly?
Here are 5 basic, essential tips you must do to burn body fat now!
1) Eating Fruit And vegetables Helps To Burn Body Fat
-Low in Fat and low in calories;
-High in fibre, vitamins and minera - Discover How To Lose More Fat And Slash Your Workout Time!
- Overweight? Want to lose fat now?
Whether you are a newbie, a full time worker and mom, or simply stressed for time, you can lose fat and get fit using a combination of high intensity and low intensity recovery training.
University research have shown that applying a 'high intensity interval training' will help you to lose nine times more fat than the long, steady cardio way. As well, high intensity interval training works hard on the aerobic and anaerobic systems at the same time, giving great benefits of two types of workouts simultaneously. - Discover How To Lose More Fat And Gain Muscle While Spending Less Time In The Gym
- Can't seem to find enough time in a day to fit in a 45 minute cardio workout and another 30-45 minute of weight training?
Unfortunately, 'lack of time' is the main reason why people find excuse to 'not want' to lose fat and gain muscle! Actually training to lose fat (and gain muscle) is not easy, and can be boring!
However, the days of long, slow, boring cardio workouts are not necessary to loss fat only. In fact, a university study has found that trainees who used 'High Intensity Interval Training' lost more fat and gained more muscle than those who trained the traditional ways.
1.0 Instantly Multiply Your Muscle Gains Using One Simple But Incredibly Powerful Tool!
The Muscle Gain Truth!
When you go to the gym, you break down your muscle fibers by stressing them with weights. This is referred to as "muscle overload". When you leave the gym, your body will use the nutrients that you consume to repair the damages that have been done. However, as a natural evolutionary response, the muscles will be repaired larger and stronger in order to protect the body against a possible future "attack".Therefore, in order to make continual gains in muscle size and strength, you must put 100% of your focus on improving upon your previous workouts by progressing in either:
a) The amount of weight lifted.
b) The number of reps performed.
If you are able to progress in either weight or reps from week to week, your body will be given continual incentive to grow larger and stronger. If you fail to improve, your muscle size and strength will stay the same.
Your body will only become larger and stronger when it is presented with a workload beyond that capacity.
If you want "building muscle in a nutshell", that was it.
Train for strength, and size will always follow.
If you want to build muscle mass as quickly as you possibly can, always bring a pen and a piece of paper to the gym for every single workout and keep a detailed record of the exercises you performed, the weight you used and the number of reps completed.
The next time you go to the gym, sit down before your workout and review what you accomplished in the previous week. Your goal should now be to improve slightly upon those numbers by either performing an extra rep or 2 for each exercise, or by increasing the weight on the bar by 5 pounds.
If you can successfully accomplish this from week to week, you will be well on your way to success.
While the specifics of building muscle are important to understand and implement (things like exercise selection, rep ranges and workout structure), the truth is that regardless of what style of training you're currently using, the ultimate deciding factor between success and failure is progression.
If you want to see the best gains in muscle mass and strength, a pen and a piece of paper is the most powerful tool you have in your arsenal! So start tracking your progress.
The Truth About Building Muscle
1.1 "How To Structure A Killer Workout For Maximum Gains In Muscle Size & Strength!"
The Truth About Building Muscle - Part 1
You absolutely will not experience any appreciable gains in muscle size unless you place the majority of your focus on moving more weight for more reps each week. If you aren't tracking each and every workout in detail then you're flat-out ignoring the very foundation of the muscle growth process.
But that's only part of the story in terms of the workouts that you perform in the gym.
The manner in which you construct your workout routine will make the difference between success and failure, and you must make sure that you are following all of the proper guidelines if you want to see significant results.
The reality of it all is that most people have no idea how to structure an effective workout and severely limit their gains as a result. Most people simply enter the gym with only a rough plan in mind and aimlessly toss weights around for an hour or two without any sound logic or reasoning behind what they're doing. In fact, some people design their workouts in such a manner that they actually lose muscle mass and strength.
around 95% of lifters make at least one or more of the following mistakes when planning out their routine...
-They choose the wrong exercises
-They spend too many days in the gym
-They training each muscle group too frequently
-They perform too many total sets per workout and per muscle group
-They fail to execute the workout with a sufficient level of intensity
-They train for excessive periods of time
The list goes on and on.
The reality is that working out requires real effort, and it's only fair that all of your effort is put to the best use possible. So that being said, here are a few sure-fire guidelines that you should follow in the gym in order to achieve the best gains you possibly can...
Click here to find out more...
But that's only part of the story in terms of the workouts that you perform in the gym.
The manner in which you construct your workout routine will make the difference between success and failure, and you must make sure that you are following all of the proper guidelines if you want to see significant results.
The reality of it all is that most people have no idea how to structure an effective workout and severely limit their gains as a result. Most people simply enter the gym with only a rough plan in mind and aimlessly toss weights around for an hour or two without any sound logic or reasoning behind what they're doing. In fact, some people design their workouts in such a manner that they actually lose muscle mass and strength.
around 95% of lifters make at least one or more of the following mistakes when planning out their routine...
-They choose the wrong exercises
-They spend too many days in the gym
-They training each muscle group too frequently
-They perform too many total sets per workout and per muscle group
-They fail to execute the workout with a sufficient level of intensity
-They train for excessive periods of time
The list goes on and on.
The reality is that working out requires real effort, and it's only fair that all of your effort is put to the best use possible. So that being said, here are a few sure-fire guidelines that you should follow in the gym in order to achieve the best gains you possibly can...
Click here to find out more...
More on The Truth About Building Muscle on Amazon
Gain Muscle Mass
Men's Health: The Book of Muscle--The World's Most Authoritative Guide to Building Your Body
Amazon Price: $23.10 (as of 10/07/2008)
Ironman's Ultimate Guide To Building Muscle Mass
Amazon Price: $12.21 (as of 10/07/2008)
The Men's Health Hard Body Plan : The Ultimate 12-Week Program for Burning Fat and Building Muscle
Amazon Price: $19.75 (as of 10/07/2008)
Building Muscle: How to Make a Good Engine Great
Amazon Price: (as of 10/07/2008)
Building Mental Muscle: Conditioning Exercises for the Six Intelligence Zones (Brain Waves Books)
Amazon Price: (as of 10/07/2008)
1.2 "Learn Which Supplements Are Worth Your Money And Which Are Nothing More Than Pure Hype!"
The Truth About Building Muscle with Supplements - Part 1
Nothing is more confusing in the world of bodybuilding than the all-too controversial topic of muscle-building supplementation. Just flip open any muscle magazine and you will be instantly flooded with endless advertisements for all kinds of pills, powders and liquids that promise dramatic gains in minimal time.
Health & fitness supplements are a multi-billion dollar industry, and their carefully planned out marketing campaigns have been sucking in good, honest people just like you for years.
There are no shortcuts to any place worth going!
Realize this, supplements are just that: supplements. They are there to supplement your diet and fill in those missing gaps that whole food simply cannot provide.
If you're training hard and eating properly, supplements can definitely help you reach your goals faster than you would without them. However, supplements are not there to replace anything. They are simply there to give your program an extra boost.
The important thing is for you to learn which supplements are worth your money and which ones are not.
Multivitamins
While it may be true that natural foods contain all of the vitamins and minerals necessary for an average person to stay fit and healthy, those who train intensely with weights have much higher nutritional requirements. Intense workout sessions place heavy demands on the body, and therefore greater amounts of vitamins and minerals are necessary to allow for optimal performance and recovery.
Taking a high-potency multivitamin everyday is a great way to make sure that you're receiving all of the vitamins you need. Vitamins perform literally thousands of functions within your body that are not only important to overall health but are critical in the muscle-growth process
Protein Supplements
If you're looking to add a considerable amount of muscle to your frame, you will need to eat roughly 1-2 grams of protein per pound of bodyweight every day, which should be spaced out over 5-7 meals. This is extremely difficult to do using strictly whole-foods, and this is where protein supplements come in handy.
Whey shakes, meal replacements and protein bars will allow you to easily boost your protein intake and consume a quick meal without endless preparation and cooking.
Continue Below...
The Truth About Building Muscle
Health & fitness supplements are a multi-billion dollar industry, and their carefully planned out marketing campaigns have been sucking in good, honest people just like you for years.
There are no shortcuts to any place worth going!
Realize this, supplements are just that: supplements. They are there to supplement your diet and fill in those missing gaps that whole food simply cannot provide.
If you're training hard and eating properly, supplements can definitely help you reach your goals faster than you would without them. However, supplements are not there to replace anything. They are simply there to give your program an extra boost.
The important thing is for you to learn which supplements are worth your money and which ones are not.
Multivitamins
While it may be true that natural foods contain all of the vitamins and minerals necessary for an average person to stay fit and healthy, those who train intensely with weights have much higher nutritional requirements. Intense workout sessions place heavy demands on the body, and therefore greater amounts of vitamins and minerals are necessary to allow for optimal performance and recovery.
Taking a high-potency multivitamin everyday is a great way to make sure that you're receiving all of the vitamins you need. Vitamins perform literally thousands of functions within your body that are not only important to overall health but are critical in the muscle-growth process
Protein Supplements
If you're looking to add a considerable amount of muscle to your frame, you will need to eat roughly 1-2 grams of protein per pound of bodyweight every day, which should be spaced out over 5-7 meals. This is extremely difficult to do using strictly whole-foods, and this is where protein supplements come in handy.
Whey shakes, meal replacements and protein bars will allow you to easily boost your protein intake and consume a quick meal without endless preparation and cooking.
Continue Below...
The Truth About Building Muscle
Feedback on The Truth About Building Muscle
Share Your Tips Tips To Building Muscle
|
klim
5*..easy diets that work fast weight loss diets > the best way to lose body fat Posted March 31, 2008 |
|
maswee
5*..sean is the man .waterforgas Posted March 28, 2008 |
|
|
wrinklecream
Hi, Posted February 13, 2008 |
|
|
maswee
here's more sites...Mas Top Secret Fat Loss Secret, Proactol Posted February 12, 2008 |
|
|
maswee
Informative lens on muscle gain, 5*. Mas - /www.squidoo.com/thetruthabout-sixpackabs1" target="_blank" style="color:blue>The Truth About Six Pack Abs Posted January 14, 2008 |
1.3 The Truth About Building Muscle with Supplements - Part 2
CreatineCreatine is found naturally in fish and red meat, but in order to obtain a significant amount you'd have to eat a lot of these foods. Creatine is the most researched sports supplement available and has been shown time and time again to be both safe and highly effective.
Creatine will aid you in building muscle by hydrating your muscle cells, increasing your short-term energy stores, buffering the effects of lactic acid and by improving your recovery.
For the best results, use 5 grams daily.
Glutamine
Glutamine is an amino acid (one of the building blocks of protein) and is very effective at preventing the breakdown of muscle tissue. Whenever you exercise intensely, your body's levels of glutamine rapidly decrease and your body will break down muscle tissue to restore its glutamine levels as a result.
By supplementing with 5-10 grams of glutamine every day, you can keep your hard-earned muscle intact.
Essential Fatty Acids
Otherwise known as the "good fats", essential fatty acids are highly beneficial to the muscle growth process. Among their many positive effects on overall health, EFA's can help to speed up your results by increasing testosterone levels, improving your metabolism and volumizing your muscle cells. Flax seed oil and extra virgin olive oil are great sources of EFA's.
These are just a few of the basic, proven supplements that will help to enhance your gains. Just remember, supplements will NOT do the work for you! They are just one small piece of a much larger puzzle.
It's also very important to remember that there are far more worthless supplements out there than there are legit ones. Every month a new company comes out with some new "revolutionary breakthrough" that promises huge gains. You must be aware of this and not allow yourself to get sucked into the never-ending mass of marketing B.S.
Here are a few supplements that are marketed heavily but that you should definitely avoid...
The Truth About Building Muscle
1.4 The Truth About Building Muscle with Supplements - Part 3
Citrulline - Considered "the next big thing in bodybuilding", citrulline supposedly works by increasing the body's levels of nitric oxide, which translates into greater power output and muscle growth. Sounds great, except for the fact that there isn't a single study out there that supports its benefits.
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. After various tests and studies, most scientists concluded that ecdysterone simply did not have any anabolic effect on humans whatsoever.
Myostatin Blockers - Mysotatin is a protein that codes to limit the amount of muscle a person can gain. Supplement companies have created pills called "myostatin blockers" that supposedly limited the activity of the myostatin gene. So far there is no evidence to support the effectiveness of these pills.
Make sure to choose your supplements carefully. Here are a few other products that to steer clear of...
* tyrosine
* chromium picolinate
* taurine
* methoxy
The supplementation issue is a tricky one, and that's why Sean has personally reviewed and evaluated 23 of the most popular muscle-building supplements on the market today. These reviews can be found in chapter 5 of the e-book, The Truth About Building Muscle.
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. After various tests and studies, most scientists concluded that ecdysterone simply did not have any anabolic effect on humans whatsoever.
Myostatin Blockers - Mysotatin is a protein that codes to limit the amount of muscle a person can gain. Supplement companies have created pills called "myostatin blockers" that supposedly limited the activity of the myostatin gene. So far there is no evidence to support the effectiveness of these pills.
Make sure to choose your supplements carefully. Here are a few other products that to steer clear of...
* tyrosine
* chromium picolinate
* taurine
* methoxy
The supplementation issue is a tricky one, and that's why Sean has personally reviewed and evaluated 23 of the most popular muscle-building supplements on the market today. These reviews can be found in chapter 5 of the e-book, The Truth About Building Muscle.
1.5 Why Inadequate Rest Between Sets
Muscle Gain Truth Part 1
Bobby finishes a hard, focused set of
barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the "start" button to begin counting down backwards from 2 minutes.
Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.
He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
*Beep*
2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.
Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
The Truth About Building Muscle continues below...
barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the "start" button to begin counting down backwards from 2 minutes.
Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.
He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
*Beep*
2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.
Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
The Truth About Building Muscle continues below...
1.6 Why Inadequate Rest Between Sets (part 2)
Muscle Gain Truth Part 2
In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
Throw out your stopwatch and forget about looking at the clock.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.
A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.
Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.
What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to visit my website below for exclusive details. Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all...
About the Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".
The Truth About Building Muscle
The Truth About Building Muscle Blogs
Build Muscle Mass
- The power of protein
- Protein is readily recognized as being a building block of your muscles, but it is also an important...
- Educating the Masses
- In the July 1950 issue of YOUR PHYSIQUE magazine (the precursor to MUSCLE & FITNESS), I made 10...
- Britain's family uranium is safe in French hands
- Unfortunately, British Energy had neither the funding nor the muscle to build these new stations ?...
- City's feeble Pan Am quest needs to add muscle
- The truth is, people in this part of the world, from Wawa to Windsor, are not experienced at hosting...
The Truth About Building Muscle on Amazon
Men's Health: The Book of Muscle--The World's Most Authoritative Guide to Building Your Body
Amazon Price: $23.10 (as of 10/07/2008)
Ironman's Ultimate Guide To Building Muscle Mass
Amazon Price: $12.21 (as of 10/07/2008)
The Men's Health Hard Body Plan : The Ultimate 12-Week Program for Burning Fat and Building Muscle
Amazon Price: $19.75 (as of 10/07/2008)
Building Muscle: How to Make a Good Engine Great
Amazon Price: (as of 10/07/2008)
Building Mental Muscle: Conditioning Exercises for the Six Intelligence Zones (Brain Waves Books)
Amazon Price: (as of 10/07/2008)
