How to Build Muscle Fast

This report is brought to you by Nathan Harrison at
www.FocusMuscle.com

Index

Chapter One
Chapter Two
Chapter Three
Chapter Four
Chapter Five
Chapter Six
Chapter Seven Why Exercise with weights page 3
Find the right Gym page 5
Four simple rules page 8
Getting a six pack page 10
Build Muscle Fast page 19
The food we eat page 24
Practical Tips page 33

While the publisher and author have used their best efforts in preparing this report, they make no representations or warranties with respect to the accuracy or completeness of the contents. Chapter 1

Why Exercise with Weights

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Increased Bone Density Weight lifting will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but running actually promotes muscle breakdown, while weight lifting, being an anabolic process, helps to promote the building of tissues and therefore is much better at preserving your bone mass.

Decreased Frequency of Injuries When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

In about 80% of all sports injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training hits all those deep tendons and ligaments, it’s the best injury prevention out there.

Prevention of Fat Gain The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintainingyour weight.

Having said that, it should be understood that using a muscle building program will not of it’s own make you big and bulky.

It’s not just about the way you train, but more about the way you eat – calories must be supplied for the growth process to take place.

Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
Chapter 2

Find the right gym

It is important to choose a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you are not going to stick with any type of regular plan and will eventually just stop going altogether.

By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

If you feel that a traditional gym isn’t for you, you can set up a home gym where you can get complete workouts all in the privacy of your own home.

There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

Think about either choosing a gym that is located close to your house or else on the drive to or from work.

This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.

Gym memberships can vary in cost so it’s a good idea to shop around before making a commitment.

Also consider how long you are signing the contract for as this can vary too. Many gyms will have special promotions going on around late summer or New Year.

Always be sure to check the opening hours of the gym. If you like to exercise early morning or late evening you will want to be sure they are able to cater for your preferences. Check that their holiday policies suit the times you want to train.

Ask if there are qualified personal trainers on hand, and what fitness classes are available even if you are not thinking of joining a class just yet.

It is important to check out the cleanliness of the gym. Gyms are places where germs can be in high concentration so make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

The type and quality of the equipment offered in the gym is another thing you must factor in.

Whether you prefer free weights, guided machines or cardio training make sure there is a large number of dumbbells or machines available how because during rush hours, these could be hard to come by.

Finally take a look at the gym's cancellation policy. If you sign up for a long membership and then end up moving house after a period of time, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Overlooking just one of these essential factors could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

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Build muscle using four simple rules

Follow the four simple rules to build muscle quickly without bogus supplements or any drugs. Rule #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again.

Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again.

Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Rule #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight.

Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake.
You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.

Rule #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistakes I see is people training, training and training with out any stretching.

Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries.

So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching.

You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Rule #4

Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time.

This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine.

If you follow this rule, you will discover only a small handful of supplements still standing.
Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

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Getting a six pack

Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trashcan of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be sceptical of all abdominal training equipment and programs.

Let's first eliminate the top ways not to get a sixpack:

Getting a six-pack does not require expensive workout equipment nor does it require thousands or even hundreds of crunches a day.

Crunches are a very general exercise, and general exercises get general results.

Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture.

They also involve a very low level of stimulation, which neglects adequate muscle-fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead.

Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat.
Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle
- great logic!

Learning how to get a six-pack does not require fatburning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing!

Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.

Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle or improper training, you will just end up where you started –only farther away from having a six-pack instead of closer.

Abdominals Are A Muscle, Too!

 

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct?

And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups.

For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.

Abdominals were not given a 'secret code' to crack. To get thick, dense abs – the ones that 'pop' out you must train them with intensity and overload.

Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Prioritize By Sequence

If you want to focus on your abs then start your workout with them, while you have the most energy and focus.

I ALWAYS train abdominals first in a workout if they need the highest attention.

 

Prioritize By Frequency

What's going to receive better results? A muscle group that is trained one time a week or twice a week (assuming you recovered prior to the second workout commencing)?

Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them!

If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads.

If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal.

If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

Purpose Frequency Intensity Volume Reps ^Reps Endurance/Conditioning 5-7x a week Moderate 1-4 sets₁₀₀ Hypertrophy 4x a week High 6-12 sets8-12

If building a sexy six-pack is on your 'to do' list, then start training abdominals 2-4x a week.

I will teach you in a moment how to split your abdominals up into two different days based on movement.

Your Genetics and Abdominals

Like all the muscle groups, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest.

You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will decide to which degree they “pop” out and to which degree they stay smoother or flatter.

The good news is that when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs.

Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.

Divide Your Abdominals into Two Separate Workouts for Best Results

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways.

Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”
In order to have a well-defined and sculpted sixpack, so I have provided a sample abdominal program to break it up into a four day program:

A B C D

 

_Trunk Rotation^Trunk Rotation_Flexion

 

Flexion

 

Hip FlexionLateral FlexionHip FlexionLateral Flexion

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use a Variety Of Functional Exercises

 

The Top 3 Hip Flexion Exercises:

 

1. Lying Hip Raise

 

2. Incline Hip Raise

 

3. Hanging Hip Raise

 

The Top 3 Trunk Flexion Exercises:

 

1. Swiss Ball Crunch

 

2. Weighted Swiss Ball Crunches

 

3. Weighted Cable Crunches

 

The Top 3 Rotation Exercises:

 

1. Russian Twist

 

2. Weighted Russian Twist

 

3. Weighted Cable Crossover

 

The Top 3 Lateral Flexion Exercises:

 

1. Lateral Flexion on back extension machine

 

2. Lateral Flexion with medicine ball over head

 

Razor Sharp Abdominal Workout 2:
Trunk Rotation and Lateral Flexion

Perform this workout at least twice a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts.

of these workouts.

12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest

Side Bends
Dumbells 1-4 8-12 311 - Overhead

^Oblique 1-4 8-12 311 -_Crunch
^{Side Bends} 1-4 8-12 311 -_Dumbells

 

Overhead
Lateral

 

^{Raises on 1-2} Back 1-4 8-12 311 _{minutesExtension}

 

Machine

As said earlier, building razor sharp abs is not the easiest task in the workout but nor is it the hardest.

The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time.

The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.

 

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Chapter 5 How To Build Muscle Fast

Here are 41 of my best tips and tricks for gaining more muscle and getting more ripped than you can imagine.

In the past 3 years I have supported 26,755 customers in over 120 different countries with the critical elements to build muscle mass and to experience progressive muscle gains.

Today I’m handing you 41 of my own best key secrets that helped me build 41 pounds of rocksolid muscle in just six months – without drugs, supplements and training less than before.

In a matter of weeks, not months, you too will have a jaw-dropping physique. It all starts once you begin applying the advancedmusclebuilding

strategiesbelow.

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the

tips and tricksyou can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Max out the power of full body workouts every
48-hours, 3x a week before progressing to a 2-day or 3-day or 4-day split.
2. Multiply your body weight by a factor of 15 to determine how many calories to consume to gain muscle weight.

3. Perform only 1 exercise per body part each fullbody workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Digest a 2:1 ratio of carbs to protein after your workout in liquid form.

 

5. Use a training journal and track your progress.

 

6. Perform each set to muscular failure.

 

7. Strive to drink 4-liters of water a day.

 

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the pushing (concentric) portion of your movement and taking
3-4 seconds for the lowering (eccentric) portion of your routine.

10. Shoot for 5 pounds of lean muscle mass each month. Unless you’re ultra-skinny, anything more is commonly fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

 

12. Focus on compound movements for 80% of your workouts.

 

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

 

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

 

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least
1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

 

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

 

34. Get a spotter to help you with your heaviest set.

 

35. Have a training program. Never go to the gym without a plan.

 

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

 

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

 

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

41. Train with someone bigger and stronger than you. You’ll be challenged and motivated to work out harder.

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The Foods We Eat Play An Important Part In Our Muscle Building Program

FOODS TO AVOID

SODAS AND JUICES – excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. You have two
ingredients- sugar and water.

HIGH FAT PROCESSED MEAT – sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don’t confuse these for good sources of protein.

FROZEN DESSERTS AND ICE CREAM – again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces – whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces is quick injections of spiced-up high fructose corn syrup.

You’rebetteroffspicingupyourmealsnaturally withoutallthesugarandextraemptycalories.

MOST PROCESSED FOODS – be careful of anything you see packaged in wrappers, boxes, bags or containers.
These foods may promote ‘healthiness’ but fail to admit the degree of processing it went through. Do your own experiment – next time you are unsure of a processed food just take a look at the ingredient list.

If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body.

Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!

WHITE FLOUR PRODUCTS like white bread and bagels – manufacturers first remove the wheat seed’s bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost.

It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer.

An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.

A few synthetic nutrients are then added back into the white flour and ‘enriched,’ but in reality there has been no real ‘enrichment’ of the original product, only deception and destruction.

Did you know that rats will die within seven to 10 days after being put a diet