Building Muscle - Weight Lifting Routines For Packing on Serious Muscle Mass!

So you wanna burst through your shirt with big, furious muscles, or maybe you're just a skinny guy looking to put on some size...

You've heard this and you've heard that, and its all too confusing. Half the meat-heads holler one thing while the other half preach the opposite. 

The truth is, a surprising number of people take steroids, and as for the ones that don't, they usually find a training routine that works and all of the sudden, it becomes the "one and only" way to train. 

You don't need steroids, and no one routine will give you the magical solution...

We're going to reveal to you a customizable, exact blueprint for building muscle in a step-by-step format.

Before we get started, lets clear up another mis-conception: Your genetics do play a role in how fast you get big, but your genetics, in most instances, cannot prevent you from getting big...

For example, it may be easier for one person to gain muscle mass, while another person really has to struggle and work hard. In either case, both people are capable of putting on serious size. Its all mathematics - Many ways to solve an equation but you still get the same answer.

Below, there are 3 easy steps for you to follow. All you have to do is go through each step, in the order given, put the plan in action, and just watch as movie directors start approaching you to star as the "next Incredible Hulk"...

STEP 1: Nail the Fundamentals...

If you don't understand how to gain muscle mass, you won't be able to do it.

Its important for you to know some theory, and some concepts. This section will clear up some mis-conceptions and lay down the foundation for you...

As mentioned earlier, you don't need steroids to get big...

Also, there is no one magical routine - Every body is different.

Another commonly held belief is that low reps are always better than high reps, which is not necessarily true...

You see, the key to gaining muscle mass is hypertrophy, or simply defined, the process of muscle growth. Hypertrophy is physiological changes that occur at the cellular level to induce muscle growth.

Don't worry, you don't have to be a scientist to get this stuff, they have already done all the dirty work for us and given us a nice, simple way of understanding things...

The field of hypertrophy-specific research has really advanced in the past few years, and it still hasn't hit mainstream yet, because you'll still find many of the training principles from the 70's and 80's being circulated in muscle magazines.

There are actually 2 systems revealed in modern research that allow you to put in less effort while getting ground-breaking results, but we won't be covering that until Step 3...

Okay, to lay it down in simple terms, your muscles are made up of tiny fibers, called "filaments". Your goal, to gain muscle mass, is to "rip" these little muscle fibers and then allow adequate rest, recovery, and nutrition to grow these fibers bigger and stronger than before. In technical terms, it would be defined as "changes in the number of contractile filaments".

Neuromuscular adaptation, on the other hand, is more related to gaining strength and athleticism. This is simply a method of training that teaches your muscles to respond to a load in certain ways. The aim here is to "activate motor units"...

For gaining muscle mass, your main goal is not neuromuscular adaptations. Your main goal is hypertrophy, which requires a completely different method of training.

To complete step one, you need to get a special report we've prepared on weight lifting / resistance training. This special report is entitled: "Insider Weight Lifting Tips for Fast, Maximum Results"

"Insider Weight Lifting Tips For Fast, Maximum Results" is an e-mail report that will teach you basic and advanced principles of resistance training that you MUST-LEARN before starting any routine. It will really help you slash the learning curve and instantly boost results...

STEP 2: Learn Proper Nutrition & Recovery Techniques

Do you know the number one reason people fall short of their mass-building goals?

Yup, they don't eat right or recover right, and that's the number one reason people fall short of their goals.

All fitness experts, bodybuilders, and personal trainers agree that proper nutrition accounts for 70-80% of your gains...

This isn't something to take lightly. Bodies are trained in the gym, but they are made outside the gym, its a well proven scientific fact.

Here's a reality check: If you are "guessing" on how, what, & when to eat to build muscle, you might as well stop working out because you are wasting your time!

--> Proper nutrition & recovery is your number one key to building muscle, don't forget that!

Unfortunately, this is also the area where a lot of hype exists...

Supplement companies have tried to mix supplementation with nutrition, trying to sell you one false dream after another.

Fortunately though, we have combed through the hype, went straight to the real experts, and have brought you the "cream of the crop" muscle nutrition and supplementation info...

The truth is, supplements do play a role in building muscle, just not as great of a role as some companies will lead you to believe.

Some supplements are actually considered part of nutrition, such as multi-vitamins/minerals and whey protein.

Here is a step-by-step guideline on how you should eat to build muscle:

1) Calculate the amount of total calories you need: To gain the most amount of muscle mass, you should be eating roughly 20 calories x Per lb. of Bodyweight.

So, if you weigh 200 lbs, you would need about 4000 calories (200 lbs x 20 calories = 4000 calories).

2) Calculate the amount of protein you need: Here's the formula - Your Bodyweight in lbs x 1.5 grams per protein - So, if you weight 200 lbs, you would need about 300 grams of protein per day (200 lbs x 1.5 grams = 300 grams)

Now, every gram of protein gives you about 4 calories, so in our example, 300 grams will give you about 1200 calories (300 grams x 4 calories = 1200 calories).

3) Calculate the amount of fat you need: Here's the formula - The total number of calories you need x 30% - So, in our example, we calculated above that a 200 lb person would need 4000 calories. About 30% of these calories should come from fat, which would be 1200 calories from fat (4000 calories x .3 = 1200 calories).

Each gram of fat gives you about 9 calories, so in this case, you would need about 133 grams of fat (1200 calories / 9 calories (per gram) = 133 grams).

4) Calculate the amount of carbohydrates you need: This one is easy - The difference between the total number of calories and your calories from protein and fat gives you what you need from carbs. So, in our example, you have gotten 1200 calories from protein, and 1200 calories from fat, for a total of 2400 calories. Since you need a total of 4000 calories, you would fill the gap with 1600 calories from carbohydrates (4000 total calories - 2400 calories (from fat & protein) = 1600 calories from carbs).

Each gram of carbohydrates gives you about 4 calories, so in this case, you would need about 400 grams of carbohydrates (1600 calories / 4 calories (per gram) = 400 grams).

Make sure you re-read the above steps because they can be a bit confusing at first...

--> Important Note: Before you start eating based on the above formulas, consider this:

• The above formulas are just simple guidelines, and there is a lot more you need to know, for example:
  
  
  • Exactly what are the best sources of protein and how much of each source should I eat?
    
  • When is the best time to eat a particular type of protein for maximum muscle gain?
    
  • What types of fat shoud I eat the most?
    
  • What types of fat should I reduce?
    
  • What types of fat should I avoid like the plague?
    
  • What foods are the best sources of each type of fat?
    
  • So many different types of carbs, which ones are the best?
    
  • What's the deal between "bad carbs" and "good carbs" and how does it affect me?
    
  • What in the world is the "glycemic index" and how can it help me put on serious muscle mass?
    
  • When is the best time to eat each type of carb for maximum muscle gain?
    
  • What are "macro-nutrients" and "micro-nutrients"?
    
  • How many meals should Ieat a day and how should I eat before and after a workout?
    
  • What is the biggest lie in muscle magazines and how will it seriously hurt my ability to build muscle?

The answers to the above questions is the difference between a fat, mediocre body and a lean, dense body...

For example, one small mistake you make in eating carbs can turn your gut into a huge tire of flab!

If you don't know the right time to eat a particular type of protein, your body can actually enter a "catabolic" (muscle destroying) state, and all your hard efforts in the gym can go to waste...

Unfortunately, we can't get into the details here, because it would be way too long and it would take away from the breakthrough system that world renowned fitness authority Will Brink has developed for eating to build muscle...

Will Brink is recognized as one of "the best" authorities on muscle nutrition, and he has written an excellent ebook that addresses all of the above questions in serious simplicity and style. The ebook is entitled: "Muscle Building Nutrition".

Sorry, but we can't give this information away on this website because it would violate serious copyright laws and rob him of his hard work and effort.

However, we can offer a trial version of "Muscle Building Nutrition" to you for FREE, and as a bonus, we can give you our complete report: "Bodybuilding Supplements Exposed"...

If you're at all serious about building muscle, you should atleast get the trial version of "Muscle Building Nutrition" by Will Brink.

If you already completed step 1, then the good news is that these reports should already be in your e-mail...

But if you haven't already completed Step 1, please go back and do that now to get your powerful reports.

Okay, so lets conclude Step Number 2...

The final point has to do with recovery. This one is simple. You need to rest each muscle group for a minimum of 48 hours before you train it again.

For example, if you did chest on monday, then you can train it again on wednesday at the earliest!

You must, at all cost, follow this guideline for recovery.

Your muscles need to recover so they can grow. If you hit the muscle too often, you risk overtraining, which can cause you to actually lose muscle mass and get overly fatigued...

You wouldn't want to lose muscle mass would you?

Think of rest and recovery as helping you build muscle, not preventing you from it.

Control your urge to train the muscle every day, you'll just be hurting yourself and preventing growth...

Get plenty of sleep, drink enough water, and eat like we've laid out for you in Step 2.

Now, lets move to step number three...

STEP 3: Lets Get to the Workouts...

This is the section you've been waiting for, and we promise that it won't dissapoint you.

Gaining the most amount of muscle mass in the least amount of time involves special types of training.

Fortunately, there is more than one way to "specially train" for peak muscle mass...

In our opinion, some methods are better than others, but it all really depends on your body type and what works best for you.

Some training methods produce outstanding results for a group of people, and produce terrible results for another group.

You really have to determine your body type, your level of experience, and give a little bit of trial and error to determine what works best for you.

The good news is that your trial and error can be cut down to a minimum, and in reality, you would just have to pick a training style and do minor tweaks until you find what works for you best.

As we mentioned ealier, scientific research has uncovered training systems that produce outstanding results on the widest group of people...

Below are the different workout routines we recommend for packing on lean, furious muscle mass without busting your behind in the gym every single day:

Important Note: The routines below may seem to conflict with each other, but the truth is that there is more than one way of building muscle...

Static Contraction & Power Factor Training by Pete Sisco
Are you looking for the ultimate shortcut to build muscle? Look no further, this training system has been called "revolutionary" by some of the biggest names in the fitness industry. There is absolutely nothing like this system. You literally workout for a "few minutes" under "high intensity" to shock your body into muscle growth.