The desire to build a better body unites all bodybuilding enthusiasts, but for most of us, the gains come too slow. So we look for shortcuts. In this article we are going to dive into 5 of the most common workout “shortcuts” that people take.

Shortcut # 1 – Training More Often

A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?

It is not uncommon to find less experienced bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they workout “everyday”.

Is there a better way?

Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.

While there are some rare exceptions to this rule. You should limit yourself to working each bodypart at most twice per week and take at least 2 days off from weight training each week for optimal muscle gains.

Shortcut # 2 – Doing More Sets

Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.

For example, a beginner workout may consist of 6 sets per bodypart. An intermediate workout may consist of 9 sets per bodypart. And an advanced workout may consist of 12 sets per bodypart. While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.

Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond…?
Is there a better way?

Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.

While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.

Once you are at the advanced training level the key to more muscle growth is using progressive overload and by adding variety to your workouts. NOT from adding more training volume.

Shortcut # 3 – Training Less Often

The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.

Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.

But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less.

Is there a better way?

For some extremely hardgainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).

There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.

Shortcut # 4 – Heavy Weights & Low Reps

One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.

During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.

But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.

For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.

Is there a better way?

Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.

For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.

Shortcut # 5 – High Intensity Techniques

A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on… Thinking that the harder they push themselves, the better gains they’ll make.

Is there a better way?

For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.

A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.

At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?

Once you reach failure with an exercise you have stimulated the muscle. Doing more then this is often not only waste of time, but could potentially set you back in your training through risk of injury. Simply doing your sets to positive failure is intense enough to stimulate your muscles to grow.

After each workout record it in your training journal. Each workout strive to do better by lifting an extra 5 lbs. or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.

The Real Shortcut To Fast Muscle Growth

Gains in muscle and strength don’t come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible…

Inch by inch life’s a synch… Yard by yard life is hard…

With the weight-obsessed society that we’re living in, it is not a wonder that a lot of diet pills and weight loss products are in demand right now. But what other people failed to recognize is that achieving a well-toned body goes beyond just losing unwanted fats. It is losing unwanted fats in the right places.

n place of those fats should be lean meat where you will still look healthy and not emaciated when you lose weight. Taking various diet pills is a get-there-quick-to-slimville scheme. To achieve long term effect you need the right knowledge to lose weight and gain muscle mass.

Many people neglect the importance of bulking up. To gain muscle mass you have to add some slabs of lean meat to your muscles to achieve that enviable perfect shape. Well, everyone has flaws but it is possible to play down those flaws and highlight your best features. If you’re not one of those genetically gifted people then you need to start from scratch. First off, you have to know about the right nutrition for your body. Food is the essence of all weight-loss programs out there. Building healthy eating habits should be one of your main goals. The general perception of dieting is eating less. But the danger of eating less is the deprivation your body with important nutrients.

Foods high in protein, complex carbs, fibrous carbs, fruits, healthy fats, dairy and eggs will help you to gain muscle mass while filling your body with the right nutrients. Eating many smaller amounts rather than three regular large meals is also recommended since you’re giving your body ample fuel throughout the day while giving it less work in burning calories. This will help your muscle mass to develop in the right way. Necessary and significant workout is also pivotal if you’re trying to gain muscle mass. You cannot just enrol in any exercise program. There are certain workouts that can diminish your muscle mass. When you plan to bulk up you need to choose exercises that centre and aim in developing muscle.

Weight training and strength training are primary exercises with a long term effect if you want to lose weight and gain muscle mass. Losing weight is far easier than getting those muscles lean. You need to have discipline and determination to do this on a regular basis. A trip to the gym for these exercises 3 to 4 times a week will do the trick. Muscle mass isn’t restricted to the upper body alone. All parts of the body should be given the same amount of attention as those muscles you want to develop and emphasize.

Training your back, legs, and triceps is as important as developing your biceps and pecs to give your body a proportioned and symmetrical look. Splitting your routine can make the workout more fun and relaxing for your muscles. Doing one kind of exercise that concentrated on your upper body one day while doing your lower body the next day give your muscle enough time to recuperate from stress.

After all these important exercises and workouts it is also important to rest your whole body. Don’t obsessed over workout and dieting because your body is not an indestructible machine. Taking ample rest gives your body enough time to grow. An eight-hour sleep when you’re on a training program is very important to increase growth hormones. And, do not neglect food after workout. Food is the fuel of the body and during workout you are using up that fuel. Post workout, your body is hungry for nutrients. When you don’t feed it you’re hampering its growth. Remember that staying lean is staying healthy.

A proper body building program is to be followed in order to tone our body muscles. In general a good body building program will consists of a series of workouts. The workouts are as follows: The first workout involves concentrating on the chest and triceps. The second workout involves performing any of the hamstring and quad exercises. Normally a day break is taken after these two workouts. The third workout involves performing any of the calves and shoulder exercises. The final workout is for the back and biceps. After this workout a full day’s break is taken.

Along with these workouts a good body building diet should also be followed.

In general a good body building diet program should be supplemented by a combination of proteins, carbohydrates and fats. The approximate amounts of these components should be about 20% of fats, 40% of carbohydrates and 40% of proteins. This diet pattern should be followed mainly by body builders who would like to increase their muscles by reducing their body fat. Your body building diet program should contain carbohydrates from various different complex sources.

The complex sources should be extracted from brown rice and oat meal. Proteins maybe obtained from lean sources. Lean sources maybe obtained from food items such as red meat and tuna. Fats are obtained from unsaturated food sources. These maybe obtained from flax seed oils and olive oil.

Before starting a body building diet program you must be well aware of your regular calorific intake. It is normally advisable to increase the calorific intake in the body when a person is trying to build there body. Dramatically increasing the intake of calories for periodic days will help increasing the muscles in a better way. In general while doing cardio it is advisable to increase and decrease the speed with which the exercises are done.

The same procedure can be performed to increase the muscles in the body, by increasing and decreasing the amount of food. While in a program periodic rests are advisable. Certain body builders are very busy training all the time that they forget to take rest. Taking a couple of days off when in a program will restore the glycogen, increase the anabolism and also restore the hormonal indexes to optimal levels.

In general there is no good muscle building program’s that suits everybody. There are different kinds of programs that suit different people. In America certain Body Building firms follow Aerobics as a part of there body building program. During body building light aerobics is the only form of aerobics that should be followed. All the exercises are performed towards complete failure. Failure may be absolute, complete or just failure. Failure in the sense a point where the body is unable to perform any more of the particular set in a proper, complete manner.

There is information going around both on and offline about how to build up muscle rapidly. As a personal trainer, I can recommend some little known facts that will help you in building muscle. These tips will help you to get going on your quest to build up your muscle mass.

I frequently notice that people say that you should train each muscle group only once a week. This may produce good results for hardcore bodybuilders; however, this is not the case for most individuals.

Of course you should not be overtraining, however like most things in life, one will not get better at something by just practicing once a week, and this is also true to some extent with bodybuilding as well.

You should be training muscle groups no less than twice a week. Essentially, you should push your body through spurts of near overtraining and then ease off into periods of under training. This is beneficial when there is much strain for the body to manage and other times when they body has more time to recuperate and build stamina for another push. By using this method, you will avoid hitting training plateaus.

Limit your workout sessions to 45 minutes. If you think this time is too short, then your exercise program is too long, or you do not workout intensely enough. 45 minutes is ample time if you concentrate on intensity and focus on the task at hand.

If your workouts go longer than 45 minutes, then what will happen is that the testosterone levels decrease dramatically because of the increased production of cortisol, which causes the body to eat muscle tissue, and store fat, which is the opposite of what we are going for.

You need to set cycles for your training, meaning that after sometime your muscle will not be urged into growing by the same regimens because the body will have become accustomed to the workout and can handle it already. Change up your regimen before your gains begin to lessen.

As well, do not try to change your regimen around too frequently. If you do this, you can confuse your body’s muscles and it will halt working towards a nice groove.

Significant gains will most likely not happen for you if you do not do the proper exercises. The traditional time proven muscle building exercises are the multi-joint exercises that are called compound exercises.

The best multi-joint exercises are dead lifts, bench presses, rows, squats, pull-ups, shoulder presses and any exercise that moves your whole body through the air, but not just moving individual appendages. If you practice these exercises along with a few of their variations and incorporate a proper muscle building diet then you will easily stimulate muscle mass growth.

By taking all of the above advice into consideration, and combining both a proper muscle building diet and exercise you will be huge in no time!

A good personality and a great physique is something which everyone desires. It is a fact that one can achieve and great physique through bodybuilding. There are several gym and fitness centers, which can help you in building your muscles. For building muscles and gaining a great physique one should have determination, regular exercise, and strength. It is a fact that proteins and vitamins provide strength to our body. There are several other macronutrients which are very essential for building huge muscles. Sometimes due to the lack of these essential macronutrients in the body, one fails to build huge muscles even after regular workouts. So, in order to have plenty of macronutrients in the body and to have great physique one can get help from bodybuilding supplements or steroid alternatives. There are several types of supplements available in the market but all are not equally beneficial.

 

In order to get those bodybuilding supplements, which can be beneficial in building muscles the fastest, you should visit AnabolicsMall. This company is known for its quality products and can provide you with top legal steroids and bodybuilding supplements. The products of this company are very useful for building muscles. All the bodybuilding products which they provide are made up of natural ingredients which support proper growth of your muscles. There are several other benefits which you can get by visiting AnabolicsMall.

 

Let us discuss some of the benefits, which you can get by visiting AnabolicsMall:

 

 

1)      Customer satisfaction: the major benefit which you will get is complete satisfaction. They pay proper attention to every customer and provide complete satisfaction. By buying the bodybuilding supplements and legal steroids you can satisfy your goal of making huge muscles. You can have complete trust in them for getting excellent supplements. After seeing the benefit of the products you will purchase from them, you will surely feel confident and satisfied. Their main goal is to provide quality bodybuilding supplements and legal steroids to the customers so that they can easily achieve their aim of building the body they desire.

 

2)      Best prices: the other benefit which you will get is that you will get all the legal steroids and quality bodybuilding supplements at low rates. You can easily achieve your aim of building huge muscles without putting much stress on your budget. The rates are so reasonable that you will not hesitate in buying any of their bodybuilding products. The rates of the products are much lower than several other companies and the quality of the products is much higher than several other companies. After seeing the prices of the quality products you will surely not feel that you have been cheated or you have gotten a bad deal.

 

3)      Compatible for your gaols: the other benefit, which you will get, is that you will get supplements that match you needs and goals from them. As stated above that the bodybuilding supplements and legal steroids, which they provide, have natural ingredients, which are very compatible for building huge muscles. You can easily use them to reach your goals. The products which they provide are completely legal. These products can easily work with your body and can help you in building huge muscles. These products help in repairing your muscles at a fast rate and also provide strength to lift more weight which ultimately helps in building bigger muscles.

 

Working in the health and fitness industry as personal trainers and through simple observations I notice all the big mistakes guys constantly make. Let us briefly take a closer look at a few of these mistakes made by men from all over the world!

Mistake 1:Training Like A Professional Bodybuilder!

You are NOT a bodybuilder! Remember there’s a big difference between building a better body and body building. Bodybuilders have a distinct method of training that suits their genetics and their superior muscle building potential. When the majority of people use a bodybuilding program one of two things happens…

1. They get NO RESULTS and completely waste their time

2. They actually back pedal and get smaller and fatter!

‘But Why?’

These gifted individuals have the ability to train with a lot of volume and very little frequency and they can recover from it! i.e. they do dozens of straight sets and eat like a HORSE! (And let’s not forget to mention the extra chemical aids a lot of these individuals will use!) Now to the average lifter this means doing too much volume and breaking down more muscle than is possible for you to gain back when you are recovering, and then get fat from the amount of calories you consume in the hope that you will gain muscle.

Mistake 2: Using Workouts From The BIG Name “Muscle Magazines”!

The workouts you see in the ‘muscle mags’ are complete nonsense! They are fabricated by a writer who possibly has NO training experience. Do you honestly think the interview that goes along with the guy in the silly pants and nipple revealing low cut t-shirt is actually him? Afraid not, it is a magazine editor/writer copying workouts from past issues. Come on you know all the workouts are the same!

Mistake 3: Taking Training Advice From Your Local Gym Muscle Building Guru!

Ah yes, the local Hercules. He knows it all! Make sure you train twice a day and do forearms on a Monday morning and triceps on their own on a Thursday evening because your hormone profile is better then . . . COME ON! He is juiced and talking garbage. The guy he learned it from probably knows a bit but the information you are receiving is 2nd or 3rd hand information that has been passed down from meathead to meathead. DON’T LISTEN!

Mistake 4: Only Lifting Weights and Working The Beach Muscles (or mirror muscles)

Monday = Biceps, Tuesday = Chest, Wednesday = Biceps, Thursday = Chest . . etc.

Does that sound familiar? Yea its YOU training your mirror muscles! The ones you see from the front! Well there are two reasons why this is just plain stupid!

1. Your body will not let one bodypart develop too much if its opposing muscle isn’t developed at least nearly as much. i.e. as a safety mechanism your body will STALL chest development if you have a weak back. It makes sense . . you can exert more force pushing than pulling. Your body detects this and realises its at risk of injury so it inhibits growth.

2. Even if it were possible to just train these muscles you would LOOK ridiculous. You need to train the entire body for a leaner, more muscular look!

Mistake 5: Training With Either Really Low Reps or Really High Reps!

Training with low reps and high reps have their place but not in the following circumstances.

1. You are a nuisance and lift far heavier than you are able to! i.e. you cant even do one rep of the weight you are lifting and need a spotter CONSTANTLY. Lighting it up HE-MAN. You cant lift it!

2. You DO reps to failure with a silly little weight until you ‘feel a burn’ and you are under the illusion that this is hard training! Sorry! Join the aerobics class you will build more muscle there!

Mistake 6: Training Without A Properly Structured Training Plan

Saying you will train chest and triceps today does not constitute a plan!!! You NEED to have a weekly plan and monthly plan and even a quarterly plan, depending on your training level and seriousness about training. Now I do NOT mean writing down every rep and every set you do IN ADVANCE between now and Easter. But I am saying you must address your GOALS! Are you fat and still trying to build muscle when you could probably do with de-greasing and burning some bodyfat for a while and stop eating that full chicken and guzzling 8 protein shakes every day? Just a thought.

Mistake 7: Assuming Your Making Gains Because Your Bodyweight Is Increasing!

That’s most likely all that’s increasing, is your bodyweight! ‘I just want to be 200 pounds’ is a popular one in the gym . . sounds great. . but looks HORRIBLE in most instances! 3 cheers for the new guy in the 200 pound club who ate BIG MAC’s and ice cream and trained his chest 9 times every week for the last 2 years. He looks DISGUSTING! Yea that’s right. Being too caught up with that number is the main reason most trainee’s look ridiculous with their top off! They look ‘OK’ with a baggy sleeveless tank top but put them in a tight wife beater and you can see the MOOBS (MAN BOOBS) and that donut shaped belly button!

Mistake 8: Overdoing The DAMN Protein Shakes!

Having a shake in the morning then one at lunch with your fried chicken and then another after training and another after bed. . . ? You are going to get FAT. Now I’m not saying protein shakes make you fat but I am saying the accompanying 2000+kcals from the meals you had as well WILL! Have a protein rich meal and a post workout shake please! Your wasting money and storing fat!

Mistake 9: WASTING Your Money On Expensive and Useless Supplements!

‘Check this out lads I got the new ‘VASO JUDO PUMP 9000′ it makes you JACKED and PUMPED and DOUBLES STRENGTH, STRIPS FAT and makes you HOOOGE all at once and it also helps you LEVITATE and grow more FACIAL HAIR so you look UBER manly’ if you believe that sort of crap you deserve to be out of shape. STOP wasting your hard earned money please!

Mistake 10: Assuming That Woman Actually Like The RIDICULOUSLY HUGE Look!

Who really wants to be ridiculously HUGE? If you do, leave this website NOW. If you want to be lean and athletic and actually make physical improvements stay and read on. We aren’t plastic surgeons now so if you fell out of the ugly tree you stuck with that but we can however help you compensate. Ha, only joking I’m sure your not that bad. As you can see from our survey above 92.9% of women prefer the lean athletic look, not the big and bulky look. I don’t understand it I’d rather be able to perform everyday activities and sprint once in a while than be restricted by my size? That’s just me?

nt bigger calf muscles? Are you one of those individuals who has been genetically short-changed when it comes to the muscles between your knees and ankles? Are you a natural bodybuilder? Perfect; this article’s for you.

First off, you couldn’t be starting worse than I was. Before I got the calf building situation worked out, I had something resembling “pipes” for lower legs. They were often the centerpiece of laughter. I could have sworn they’d been dealt to the wrong guy. They seemed out of place on my body – like they should have been the calves of someone with smaller… well – everything; a smaller body. I was desperate.

Unfortunately, my first attempts at building calves were futile. I did everything I’d been told; higher frequency of training, lots of sets, hitting them from different angles – you name it. Did I get a “pump”? You bet. But so what; calves that resemble sticks don’t improve much in appearance even when engorged with blood.

Now my calves are just shy of 16 inches. That’s not huge by any stretch, but it’s great when you consider where they came from and that I’ve remained a natural bodybuilder. And they’re lean at that size; carrying very little fat and showing a bad-ass looking vein when I get my body fat a few percentage points lower. They actually look nice in a pair of shorts now; with shape, strength and athleticism.

What’s my ‘how to build big calves’ recommendation in a nutshell? In a word: ‘burn-reps’, and lots of them. You’ve got to make those muscles behind your shins feel like they might set off the gym fire alarm ‘coz of the flames and smoke coming out of them. You need to hit them with an intensity that has the tissue saying “Gee Toto… I don’t think we’re In Kansas anymore.” (”Kansas” in this case would be all the walking, running and standing they’re used to doing)

Besides high intensity, my second piece of advice is ‘low workout frequency’. You need to make sure the muscles are fully recuperated between workouts in order for augmentation to occur. Many people mistakenly believe that calves need to be worked more often than other muscles. They do need to be trained differently – but why more often? Muscles are only growing while resting between workouts. We tear them down during the training sessions. So unless someone can produce evidence that calf tissue recuperates faster than other muscle tissue, there’s no logical reason for them to be trained more often. They just need to be hit with more intensity. Training them too often can result in overtraining – with lost time and gains being the sad result.

A calf raise is a calf raise (except ’seated’)

Did you know that standing calf raises and donkey calf raises both hit the same part of the calf muscles? Yes, we’ve been led to believe when we go from one of these gym machines to the other; we’re somehow hitting our calves differently. Yet they both put about equal stress on both the medial and lateral heads of the gastrocnemus muscle (that’s the meaty part of the calf). ‘Seated calf raises’, by contrast, target the soleus muscle which is located just below the gastrocnemus.

The calf muscles are composed of a few fast-twitch muscle fibers and a lot of slow-twitch fibers. That means they require some heavy low rep sets (for the fast twitch fibers) and a good amount of high rep sets (for the slow twitch fibers).I do about six sets of eight repetitions using a full range of motion on a donkey calf raise machine to hit the fast twitch fibers. I prefer donkey calf raises over standing calf raises because they seem to provide a fuller range of motion and don’t put strain on the lower back.

“Burn” them with Partial Reps

When the full range of motion at the six to eight rep range has taken my calves to a fatigued state, I immediately go into a very high rep set of partial-range-of-motion reps. These are called ‘burn reps’ for good reason. The discomfort they may cause can be a great measurement of one’s grit level. It’s easy to use the same weight for these because of the reduced range of motion. I take this partial rep set well into the hundreds (the reps are fast) and keep shooting to break my previous repetitions until it’s sensible to increase the weight instead of the reps.

In doing these high reps, partial-range-of-motion sets, it’s important to work in both the bottom half of the range of a full calf raise and the top half. I do around three to four total burn reps sets.

I then go on to seated calf raises to hit the soleus section. Again, after doing sets of six to eight reps, I go straight in to some burn reps on this exercise. However, I only do one or two sets of burn reps on this exercise because my calves are pretty well spent by that time.

With this kind of workout, the calves need not be trained any more often than other muscle groups. They simply need the high repetitions and high intensity of partial reps for stimulation. However, it’s plenty of recuperation between workouts that causes growth. Make sure you feel that warm feeling of relaxed expansion in the tissue before you even think about the next calf workout.

It’s worth mentioning that this workout strategy is a far cry from what should be used for all other muscle groups. At least, that is – if you’re a natural bodybuilder and you want to make impressive muscle gains.

This type of calf workout has taken my seemingly hopeless “pipes” and expanded them to resemble “diamonds”. If you’re looking for a way to get more of that diamond shape yourself, I highly recommend it.

A Revolutionary Training Method So Advanced,

It’s Like Launching A “Mass Building Ambush” On Your

Muscle Fibers That FORCES Them To Grow LARGER, THICKER,

And More “PUMPED” Than You’ve Ever Imagined!



Now, I’m not a big “car” guy (I can barely change my oil), but you can think of this method as if you were working on a high performance street car…

If you slapped on a new high-performance exhaust system, it may increase your output by 20 horsepower.

Add a bigger carborator and it’s worth another 20 horsepower.

So you’d think after all this, you’d have an extra 40 horsepower, right?

Wrong!

Because of the two new systems working together for increased efficiency, they may actually give you a combined output of as much as 60 or 70 horsepower!

THAT is what my new training system does!

By precisely coordinating the most powerful training strategies to work together, the result is a mass building frenzy that’s the equivalent of adding a new “exhaust”, “carborator”, AND a “nitrous-oxide” system to your muscles!

But Don’t Be Fooled…

Training “Advanced” Does NOT Always

Mean Training “Hard”!

If you’re thinking that the answer to building more mass means gut-wrenching workouts that leave your breakfast on the gym room floor…THINK AGAIN!

Sure, I’m gonna ask you to push yourself…

…but the key to the success of my program is in the precise coordination of these “advanced” training strategies…NOT in ripping your body apart and putting you in the hospital!

And now FINALLY, after 1 full year of research, experimentation, and fine-tuning, I’m ready to reveal my breakthrough mass-building discoveries to the public!

Here Are Just A Few “Secrets” I’ll Reveal In

The First And Only Mass Building Manual That FINALLY

Allows You Train “Advanced” ALL THE TIME…



How a simple “machine gun” training strategy can slather your body with a natural flood of muscle-building, fat-melting growth hormone! (Almost no one knows about this technique even though it’s been scientifically proven in the gym!) (page 42)



How to achieve (in just 4 weeks!) such powerful momentum in muscle stimulation that your gains just don’t seem to want to stop! (page 32)



An advanced “5 rep” training technique that blasts through muscle fibers like a stealth bomber…and sends you out of the gym with such a massive “pump”, you’ll need to turn sideways to get through the door! (page 64)



The “secret” to mixing up your workout reps…so you get even better results from every single set, every workout, every time! (pages 26-28)



How a simple “adjustment” to the last set of your workout can give you an explosive edge in triggering the most amazing strength gains of your life…GUARANTEED!

(page 75)



Why “skinny guys”…buff “jocks”…and “chubsters” cannot (MUST NOT!) eat the same way to build muscle…and how to easily adjust your diet to stimulate the most growth! (Ignore these simple changes at your own “mass building peril”!) (page 103)



A simple “test” that will FINALLY reveal the EXACT training frequency you need to follow (yes…customized to YOUR body!) to build mass as fast as humanly possible!)

(pages 89-90)



The most overlooked phase of your workout…and how to use it to become “Lord and Master” over your ability to build massive amounts of muscle AND brute strength… even in the SAME WORKOUT! (page 29)



The true “lifters” are secretly laughing at you because you don’t know how to use this one piece of equipment! You may as well stamp “BEGINNER” in big red letters on your forehead unless you use this solution that I’m going to hand you on a silver platter! (page 86)



The correct way to use isolation exercises to hit deep into your muscle fibers with the precision of a Special Forces Sniper! (Almost everyone gets this completely WRONG… but not YOU after you discover pages 24-26!)



Why 99.95% of the guys training in the gym are absolutely clueless in how and when to perform this one “advanced” technique! (If YOU’RE currently training this way, you’re missing out on a LOT of muscle!) (pages 59-64)



Short on time? This is your primary “mass building weapon” to build twice as much muscle in half the workout! (page 18)



The absolute best time to use a “bodyweight” exercise to stimulate your “power” muscle fibers to react with a mass-building meltdown! (page 77)



“Operation Tangle Foot”! The simple (yet POWERFUL) method of “bridging” muscle fibers to launch an assault that hits DEEP into every single cell…and slaps on mass like CRAZY! (My “war story” starts on page 45!)



The “hardest 60-seconds you’ve EVER had in a workout”…and how it will scare the hell out of your gym partners as they watch you blow past their personal strength records like they’re standing still! (page 75)

Check out my bio for links to get this program. or go to squidoo/advancedmassbuilding

Body building has always been thought of as a man’s sport. It’s true that most top-notch body builders are men. If you are a man interested in body building, you really have some advantages that can help you tone and sculpt a beautiful body.

The first thing you need to keep in mind is that you are naturally able to mold an amazing body. As a man, your body building goals are already enhanced because of the natural hormones that your body produces. Testosterone helps you have more effective workouts and also helps you work out longer. This gives you a bit of an edge over your female counterparts.

When you are undertaking a body building program, a real man does his research and knows what exercises will maximize his body mass. He then works hard to make sure that he can achieve the goals that he has set. Building muscle mass requires some hard work and the old phrase “no pain, no gain” takes on a whole new meaning for the real man who is interested in body building.

You need to focus mainly on an intense workout that will tone and sculpt the specific muscle groups that you need to work on. Focus on varied exercises that will provide a great workout for various muscles. You need to be sure that you aren’t neglecting any areas during your body building routine.

Nutrition is also a very important component of a body building routine for a real man. If you aren’t getting the nutrient you need, you won’t be doing yourself any favors. You must make sure that you have adequate protein as well as carbohydrates that provide you with energy to work as hard as you need to.

Getting plenty of rest is also very important. Your muscles grow while you’re sleeping. But your muscles also repair themselves at night from the damage you’ve done to them during the day. When you get an adequate amount of rest, you will be doing yourself a real favor when it comes to your body building routine.

Body building for the real man doesn’t always mean grunting and straining to lift big weights. What it does mean is that you are trying to sculpt your muscles so that they become everything you always dreamed they could be. Yes, body building is a difficult undertaking, but when you see the end results, you will be more than satisfied.

Commonly called a “hardgainer”, you have a “high metabolism” that doesn’t allow you to gain weight very easily. When you exercise, you may end up actually losing weight and your routine may end up making you stronger, but not any bigger. When you do gain muscle, it says bye-bye as soon as you stray from a solid training and diet program. In order to pack on some solid lean muscle that doesn’t disappear the first time you skip a protein shake, your training has to be different…

There are many things you should do different if you are a hardgainer. In the next few lines you will learn about the importance of the timing of your workouts…

Being one of the human lab rats in Hardgainer Project X experiment, I had a chance to talk to the author of the program “The Muscle Nerd” Jeff Anderson. His answers shook my whole bodybuilding world and I realised that 95% of the tips from the so called “experts” out there don’t really help you build muscle! Specially if you are a skinny guy like me…

So what do you think? Is it ok for a hardgainer to train in the evening?

Ok, let’s look at this from the standpoint of the advice that we give to fat people. The ectomorphs, or skinny hardgainers, are on the other end of the scale. People who are overweight want to work out first thing in the morning, because such exercise supercharges their metabolism and it allows them to burn more calories naturally throughout the day.

But if you are a hardgainer, you want to do the opposite. You already have a high metabolism – you want to slow it down.

So if you’re working out in the evening time, you avoid that heightened metabolism throughout the day. Also, if you train before you go to sleep you get into this really opportune anabolic zone for you because the highest spike of growth hormone is when you’re sleeping. (I mean, I wouldn’t work out and then just go straight from the bench press over to my bed, but working out about an hour before you go to bed is absolutely fine).

Plus, you also get a spike of growth hormone after your workouts. So you can get this double dose of really heightened hormonal response to help you pack on weight!

Now you’ve got an increase in growth hormone, your muscles have the protein after you’ve had your post-workout meal and the stimulation from your workouts. All that stuff is gonna work together while you sleep to help your body recover and it’s a really, really opportune anabolic zone for you to get into without creating that extra calorie burning throughout the day!

I usually go to gym in the evening time, because there’s a lot of hot girls out there.

And, you know, to be honest, it’s giving me loads of extra energy to lift

Enjoy the training and stay tuned for more Smart Hardgainer Tips!

“The Smart Hardgainer”

Andy Mikulka