Muscle Growth in 6 Months
No Nonsense Muscle Building, the #1 best-selling skinny guy muscle building on the Internet (as ranked by Clickbank.com), is a instantly downloadable 199 page muscle growth manual.
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The book promises to build natural muscle mass in the shortest time possible.
As the title suggests, “No Nonsense” gets right down to it. It is not just another e-book with a bunch of boring pages that you won’t even finish reading.
It’s actually the opposite!
It is direct and to the point, but is packed with the most comprehensive system I’ve ever seen! It will empower you with every tool required to short-cut your success to insane muscle gain!
No fluff. No B.S. No hype! It’s designed for one thing and one thing only… to show you the skinny guy the most direct and uncomplicated methods to building more muscle mass and gaining weight. Quickly and easily.
Trust me, no one has worse genetics (for building muscle) than a long-distance runner who ran 80-120 km a week for 10 years…so if you think you have bad genetics – throw that excuse out the window!
Whether you are an aspiring bodybuilder, fitness model, competitive athlete or just want to look good in a bathing suit – this system has been proven to work time and time again!
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Let’s face it. You’re tired.
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Tired of watching other guys work out half as much and get twice as big.
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Was it by setting up a tent in the gym and living there? No way, this means you work out less, achieve more and have freedom to live your life the way you want!
Muscle Growth Secrets I’ve Learned
After stumbling upon a savior who taught me all the long lost secrets to instantly adding massive amounts of rock-hard muscle to your frame, I shot up to an impressive 190 pounds of rock-solid, ripped muscle mass in under 6 months…and then went on to become a national fitness model champion!
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Muscle Growth – The Secret To 6 Pack Abs
By Vince DelMonte – YourSixPackQuest.com
Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Some of these so called ‘secrets’ have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don’t be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
About the Author: Vince DelMonte is the author of “Your Six Pack Quest” found at YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
© 2006-2008, “Your Six Pack Quest” All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package
There are all sorts of different exercises that you can do in order to build muscle, but the ones that will build muscle most effectively and in the shortest time will be those that target large areas of your body. As such, consider these 3 fast muscle building exercises that make use of free weights.
Bent over rows are one of the most proven methods of building muscle quickly and effectively. By engaging in this exercise on a frequent basis you will develop both your core, your back, your legs, and your biceps as well.
All you need to do is stand straight with your legs about hip width apart. You keep your knees bent and your back straight. Hold two dumbbells within your hands with your palms facing in and pull the weight up towards your chest in a rowing motion, keeping your elbows locked in.
Deadlifts are also very helpful and the particular muscle groups that this exercise will focus on will be your lower back, core, and hamstrings. When doing this exercise it is possible to use either a dumbbell set or a barbell. Stand with your feet a couple of feet apart and use your hips in order to pivot, keeping your back straight. Keep your shoulders slightly over the weights and then lift them up until you are standing up straight. Slowly replace to the floor and repeat.
If you are searching for exercise that will really help to build up your upper body and shoulders then there isn’t a much better compound exercise than the clean and press. This is an exercise that is commonly used in strongman competitions because it utilises the strength of the entire body.
Certainly, any of these compound exercises should be extremely useful in your goal towards building muscle quickly and effectively.
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People who want to build their muscle need to focus on three separate aspects of a proper programme in order to achieve the best and quickest results. These 3 parts to a good muscle building program are going to be absolutely fundamental in your success.
The first part that you need to consider is nutrition. Most people will simply believe that the workout itself is going to be most important, and while this is the case, without the proper nutrition feeding your muscles you are never going to be able to achieve the results that you might want.
In addition to this, it is crucial that you eat in the right way and not just that you eat the right sorts of things. As such, it is very important for you to incorporate five or six small regular meals into your daily nutritional routine to help build metabolism and burn off fat.
The second aspect will be the actual work out that you do. Your workout needs to be varied in order to build muscle effectively and efficiently and you should also try to focus on compound exercises that will help you to train a number of different muscle groups that once.
Your muscles will need to time in order to heal. The way that you build your muscles is by breaking them down and then allowing them to heal and therefore rest is very important between different workouts. As such, you may want to focus on working specific muscle groups for three days in a row, before having a rest day.
Incorporating exercise and using supplements in order to achieve the best results is also important that this is the final part of the process. High-intensity cardiovascular exercise will help you to build up your metabolism so that your fat is burned off efficiently. In addition, it will also help you to condition and build lean muscle.
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The Ideal Body Measurements
By Tom Venuto, NSCA-CPT, CSCS – BurnTheFat.com
I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…
QUESTION: Tom, there is one thing that I really would like to know – your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a measurement to shoot for – e.g. biceps, chest, waist, hips, etc. Also, it seems like certain ratios (for example, chest to waist ratio, and maybe there are others?), would be helpful also. My thinking is that if my waist and hips are “growing” faster than my chest, then that might be an indicator that I am gaining fat where it likes to show up first (hips and waist). The measurements I have of myself are: chest, waist, hips, biceps, forearms, thighs, calves. Thank you.
ANSWER: Personally, I no longer take my measurements, although I did regularly when I was a teenager. I do, however think it’s a great way to chart progress. Circumference measurements give you feedback about how well your training (and nutrition) regimen are working and let’s you catch yourself if certain body parts are lagging behind others, or in the case of waist and hips, if you’re gaining body fat.
The waist measurement is an important one, because when your waist circumference is going down, you know your overall body fat is going down. Also, when your waist shrinks even a little bit, it tends to completely change the way you look – even if you don’t gain any muscle, a narrow waist creates an illusion of broader shoulders. Abdominal fat and a large waist measurement is also a health risk.
There have been all kinds of different formulas proposed over the years for the “ideal proportions”, but I never aimed for a certain measurement myself. Bodybuilding is a very visual sport. The judges don’t come up on stage and measure your arms in a bodybuilding contest – you are judged on appearance.
I’ve always gone after a certain “look” as opposed to a certain measurement. I cut out photos of bodybuilders whose physiques I admire and want to emulate and rather than having a measurement in mind, I always have a picture of my ideal in mind.
On top of a solid base of muscle size, I simply work towards symmetry, so all muscles are developed equally, with no single muscle groups that are out of proportion compared to others – for example, a huge chest and rib cage with small arms looks silly – huge arms and small legs looks un-symmetrical as well.
I’m not all that hung up on weighing a certain amount either, although I do weigh myself regularly. The main reason I monitor my weight closely is because in the off season, I’m always interested in gaining more lean body mass and prior to competition I have to make a weight class (middleweight has a 176 1/4 lbs cutoff. )
I’m 5’ 8” tall and I weigh 174-176 for competitions. That is very much a “false” weight, however, because I easily lose 6-10 pounds of water weight in the three days before a contest. By the Monday after a Saturday contest, my weight is usually back up to 180-184 or so. Off season, I weigh about 195-200 lbs. My off season body fat is usually around 9-10% and before contests it’s around 4%.
Years ago I do remember measuring my arms and they were 17 1/2” cold and 18” pumped. That was a long time ago. I would imagine they’re bit larger now, but who knows. My waist is 31-32” most of the year, even smaller before contests (last notch on the lifting belt!)
These are somewhat typical off season / pre contest height, weight and body fat measurements for a natural bodybuilder. In the professional and open federations (not drug tested), those weights and measurements might be considered “small.” However, a 17-18 inch arm on a lean and proportionate body can look very impressive.
Steve Reeves for example, was known as one of the most symmetrical and aesthetically pleasing bodybuilders of all time, even though he was not “huge” by today’s standards.
Reeves wrote about ideal measurements frequently and was always striving for his idea of perfection in this regard (and came close to achieving his own personal ideal). One of his criteria for ideal proportions included having his arms, calves and neck measure the same.
Steve Reeves Measurements:
Arms: 18.5 inches
Calves: 18.5 inches
Neck: 18.5 inches
Thighs: 27 inches
Chest: 54 inches
Waist: 30 inches
In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:
Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size
Steve Reeves’ height and weight chart for a bodybuilder (natural)
In the book Brawn, Stuart McRobert published the old “John McCallum formula for “challenging yet realistic” measurements for “hard gainers. His formula is based on wrist measurement and was also published in the book Super Squats:
John McCallum’s realistic measurement ideals for hard gainers
1. 6.5 times your wrist gives chest girth
2. 85% of the chest girth produces the hips
3. Take 70% of the chest girth for the waist
4. 53% of the chest gives the thigh girth
5. The neck size is 37% of the chest
6. 36% of the chest produces the upper arm girth
7. The calves come out a little less at 34%
8. The forearms get 29% of the chest measurement
Incidentally, McRobert’s book Brawn has an entire chapter called “expectations” which discusses the truth about measurement claims.
I find all these measurement ideals very interesting, but personally I take them with a grain of salt.
Be careful with some of the formulas for “ideal measurements”, because if they were based on steroid using and or pro bodybuilders, you may get discouraged by trying to pursue an impossible goal for a natural bodybuilder or the measurements of someone with a totally different bone structure than you have.
Measurements – especially arm measurements – are also frequently exaggerated. Twenty inch arms, for example, are rare and when you actually see them in person, you realize just how massive they really are. But somehow beginners and natural athletes get the idea in their head that bodybuilding success means 250 pounds and a 20 inch arm.
The truth is, a 17 to 18 inch arm on a ripped 175-180 pound physique with excellent balance, symmetry and proportion can look much larger than it really is – it’s an optical illusion of sorts.
Some of these guidelines for “ideal proportions” are the “Grecian” or “classical” ideals while others are ideals for bodybuilders. In either case, keep in mind they are subjective – they’re just someone else’s opinion of what is an ideal measurement. The only opinion that matters in the end is your own.
Train hard and expect success,
Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
About the Author: Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: BurnTheFat.com