Transcription
By Athletic XtremeTHE MUSCLE BOOKwww.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK2TABLE OF CONTENTS4Chapter 1: FIVE BIG MISTAKES YOU ARE MAKING TODAY THATSABOTAGE YOUR MUSCLE BUILDING GOALSMISTAKE #1: INEFFECTIVE DIETMISTAKE #2: LIFTING LIKE A CHUMPMISTAKE #3: DOING THE WRONG EXERCISESMISTAKE #4: MORE SETS EQUALS MORE GROWTHMISTAKE #5: NOT LIFTING SMARTSUMMARYChapter 2: THE SCIENCE OF BUILDING MUSCLE10MUSCLE GROWTH COMMANDMENT #1: MUSCLES GROW OUTSIDE THE GYMMUSCLE GROWTH COMMANDMENT #2: MUSCLE GROWTH OCCURS ONLY IF PROPERLY FEDMUSCLE GROWTH COMMANDMENT #3: MUSCLES GROW ONLY IF THEY ARE FORCED TO GROWMUSCLE GROWTH COMMANDMENT #4: MUSCLES GROW FROM OVERLOAD, NOT FATIGUE OR “PUMP”THE RECAPChapter 3: IT IS SIMPLE: DO THIS AND GAIN MUSCLE15LET GO OF BAD HABITS AND KILL THEM QUICKLYMAXIMUM RESULTSTHE TRAINING PROGRAMSUMMARYwww.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK3Chapter 4: EATING TO GROW19CaloriesProteinCarbohydratesFatsMeal DesignSUMMARYChLET THE GAINS BEGINYou want muscles? This program will provide the tools you need toachieve maximum muscle growth. Understand that it is going to beabout efforts and rewards; you give 100% effort, and you will reapmaximum rewards.The concepts laid out in this book are your keysto achieving growth. Beyond that, you muststay subscribed to the email list to receive yourweekly workout routine. That is right, a newworkout plan every week! A professional trainer will design it and it is absolutely free! Youwill also receive nutrition tips & advice, motivation, advanced training tips, and more!So, remember to stay subscribed to theemail system to continue getting weeklyadvice from your trainer.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK4Chapter 1FIVE BIG MISTAKES YOU ARE DOING TODAY TOSABOTAGE YOUR MUSCLE BUILDING GOALSSelf-sabotage for a weight lifter is one of the worst things to experience, and one of the hardest things torecognize and overcome. Ninety percent of the men you see working out are not training correctly or effectively. Most of the men in that 90% have been seduced into following an unqualified routine they found ina muscle magazine or on the Web. Maybe a trainer or a friend passed their routine on to them. Moreover,100% of these men experience either no gains or very slow, miniscule gains.A major element of self-sabotage is that most men do not realize that their diet is compounding their training mistakes because they have not geared it toward effective bodybuilding. Most men either eat too muchor they do not eat enough. They eat at the wrong time of day and are not consuming the optimal amountof macronutrients, or they are simply making other muscle-robbing mistakes.A correct muscle building diet dictates that you consume a specific level of nutrientson a precise schedule. Let us take a moment to look at what are thebiggest self-sabotaging offenses made in the quest topack on lean muscle mass. Odds are that you havefallen victim to at least one of these, possiblyeven two or three. If you have not, then, yousimply may not have been working outlong enough to fall into one of thesetraps. The hope is that, after readingthis, you never will.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK5MISTAKE #1: INEFFECTIVE DIETThe truth about bodybuilding is that muscle growth occurs outside of the gym. It happens when you aresleeping, and it is highly dependent on your diet and nutrition. Unfortunately, proper diet and nutrition isas much a mystery to most weight lifters as it is to the rest of the population.Most people who want to build muscle mass simply do not eat enough calories every day, or eat too manyof the wrong type of calories. The weightlifter’s diet needs proper monitoring and maintenance. Thereshould be specific daily meal times in which a premeasured amount of protein, fats and carbs are consumed.Weight lifting and building muscle mass demands that you eat a large volume of protein, fats and carbsthroughout the day. If you fail to do this, you will not grow. It is that simple. This is why the first mistake isconsuming an ineffective diet. If you make this mistake, you are wasting your time and money.You must be discerning about what you eat. If you eat too many “bad” calories you will gain muscle, butlayers of fat will hide it. When you commit to the right diet and nutritional intake, you will experience gainsthat will astonish you and your circle of friends.MISTAKE #2: LIFTING LIKE A CHUMPIt is no secret that constructing a magnificent physique means traveling a hard road. The commitmentrequired is time, in energy, and in dedication is daunting to everyone. Even those who have the geneticdisposition to be massive muscle bound superhero types have to make the commitment to train.The training discipline required for maximum results reveals that, more often than not, most people trainas though they really do not want it. They do not want to go through the pain. The good pain, that is, as the“no pain, no gain” philosophy is wrong to a certain degree. To achieve the greatest gains, you have to takeyourself to the redline (or “to failure”) every time you go to the gym. Notice I said to the redline, not pastthe redline. Going to the redline is how you will achieve the gains you want. If you do not push yourself tothe redline every time, then do not expect much, if any, growth.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK6Human beings will actively avoid pain and pain-inducing situations. In fact, as humans we crave pleasureinducing environments and circumstances. This subconscious drive will sabotage the goal to build up leanmuscle mass.Effective weight training is, by its very nature, uncomfortable and filled with pain and intensity. In the beginning, you WILL BE seduced into skipping the “final” exercise or you will dread the thought of doing justfive more squats. No one relishes the next day’s soreness, whether it is your muscles, tendons or joints. Thefact is that you must go through this slight discomfort if you want to blast through to your goals.Human beings will actively avoid pain and pain-inducing situations. In fact, as humans we crave pleasureinducing environments and circumstances. This subconscious drive will sabotage the goal to build up leanmuscle mass.MISTAKE #3: DOING THE WRONG EXERCISESMost gyms have a disproportionate amount of workout machines. These machines provide limited valuefor the goal you are trying to achieve. They are practically worthless because they do not have the sameability to stimulate your muscle fibers constantly the way free weights do. Free weights are steel objects,such as kettlebells, barbells, dumbbells, adjustable pulley systems, and lat pull-down devices that requireyou to move the weight through three-dimensional space.Machines essentially guide your muscles through the range of motion and do not provide resistance. Freeweights force you to move the weight in opposition to gravity’s pull without any help or assistance. Withoutthe guide of the machine, your muscles and tendons do not only have to move the weight, but they mustalso keep a specific body part and the weight stable throughout the range of movement.In the history of modern bodybuilding, it is practically impossible to find someone who has achieved a“wow” chest by pressing weight on the Pec Deck Machine or the Machine Press. The “wow” chest is onlypossible from training using the raw steel of barbells and dumbbells.In addition, many magazines and websites relate the advice that you have to alter your routine constantly.In truth, there are only three simple—but key—things that you have to do in order to become stronger andlarger: 1) eat correctly, 2) give your body an ample amount of rest between workout sessions, and 3) liftheavier and heavier weights each workout session. This is the foundation for building mass—nothing else.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK7By lifting more weight than the last time, you ARE altering your routine from the previous one.If you are new to bodybuilding (or new to doing it correctly), the first thing you will need to do is establisha rock-solid foundation. You do this by executing the same core exercises week in and week out. This willinclude doing bench presses (or dips), deadlifts, dumbbell presses, squats, barbell curls, and other compound exercises. If you are executing these exercises with the correct form, you will see your strength andsize increase much faster than you ever thought possible. Use your previous efforts as a benchmark. Therewill be no need to switch up your routine every couple of weeks.These same principles are true for the gym vet who has an already established solid foundation of leanmuscle mass, but is looking to target specific weak areas in his or her physique. The vet may have a different routine, but it does not consist of different exercises, just different weights and number of reps.If youare new to bodybuilding (or new to doing it correctly), the first thing you will need to do is establish a rocksolid foundation. You do this by executing the same core exercises week in and week out. This will includedoing bench presses (or dips), deadlifts, dumbbell presses, squats, barbell curls, and other compound exercises. If you are executing these exercises with the correct form, you will see your strength and size increasemuch faster than you ever thought possible. Use your previous efforts as a benchmark. There will be noneed to switch up your routine every couple of weeks.These same principles are true for the gym vet who has an already established solid foundation of leanmuscle mass, but is looking to target specific weak areas in his or her physique. The vet may have a different routine, but it does not consist of different exercises, just different weights and number of reps.MISTAKE #4: MORE SETS EQUALS MORE GROWTHIf you are like me, you have a tight daily schedule and you do not have time to spend two hours in the gymevery day. Workouts get long, because you are doing many sets of each exercise. Only a disillusioned fanaticbelieves muscle growth occurs when you are struggling through set 15. And, let us not forget about thosepeople on “performance enhancing” drugs who will squat until they puke.One of the most counterproductive things you can do during your quest to build lean muscle is over-train.Overtraining occurs when you do too many sets. This robs your muscles of the ability to grow.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK8When you over-train you will feel perpetually tired, lethargic, and you will potentially lose muscle mass. Inessence, if you spend 90 minutes doing an all-out assault on your muscles, there is a strong possibility thatyou will end up smaller and weaker.When you over-train, you break down too many muscle fibers on a physiological level for your body to repairthem adequately in an optimal timeframe. You do not want to under-train, though. Avoid both negative conditions by doing a workout routine specifically designed to achieve maximum muscle stimulation over a shortperiod; one that your body can efficiently and effectively handle.Adding more sets equals more time spent pumping iron, and this too can create an obstacle when it comes toreaching your strength and mass goals. Working-out releases hormones (including insulin, testosterone, andhuman growth hormone) into your bloodstream that are beneficial for stimulating muscle growth. Exercisealso creates stress in the body and your body reacts to that stress by releasing another hormone into thebloodstream, cortisol.Cortisol is completely counterproductive for weight training because it interferes with your body’s ability toeffectively metabolize protein and it interferes with muscle growth. Once you stop exercising your body stopsreleasing cortisol. Workouts must be effective but it is important to keep them as short as possible.Research has determined that a weight lifting routine lasting between 45 to 60 minutes is ideal to prompt optimal muscle stimulation while limiting the production of cortisol. Your post-workout meal also plays a largepart in controlling cortisol production. A later chapter will discuss post-workout nutrition.MISTAKE #5: NOT LIFTING SMARTNothing makes me cringe more when I am working out than when I see people haphazardly throwing weightsaround with a devil-may-care attitude. I cringe because I know an accident is going to happen at any time,and it is a completely preventable accident.Proper weight lifting form needs to be taught, but more often than not people go to the weight rack andoperate on instinct. This is a bad move. Instinct will not get you anywhere in the gym, because the science ofweight lifting rules the day. Poor and/or improper form will put unnecessary strain on your tendons, joints,www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK9and ligaments. This unnecessary wear will lead to costly and painful injuries. These problems compoundwhen the weight levels increase. Body parts, such as the back, knees, shoulders, and elbows, are the mostlikely to be injured.Many people lack knowledge and are inexplicably more concerned with looking cool than properly developing muscle mass and strength. One of the things you will learn through the program presented in this guideis the precise and specific form required to generate maximum muscle growth safely.SUMMARYIt is not too difficult to put yourself in the proper position to gainmuscle mass. Ultimately, what you have learned is that livingin the gym, busting out “burn out” sets until you puke, anddoing the wrong exercises while exhibiting poor form andmunching on junk food will prevent you from achievingyour goals. These five self-sabotaging mistakes are themain culprits that cause countless men and women tofail to meet their goals. Years can go by and you will notsee the result you want. You will become frustratedand discouraged, if you are not already sitting on thesidelines.How many people quit after six months or a yearbecause they only see marginal gains? It is sad andit is because they have fallen victim to at leastone of these mistakes. Now, you are probablyasking yourself, “Okay, you have explained howto be a chump who wastes time and money;so how do I do it right?”I thought you would never ask!www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK10Chapter 2THE SCIENCE OF BUILDING MUSCLENature itself defines the laws of muscle physiology, and as with everything else in nature,there are specific, irrefutable, and observable laws to abide by. Any attempt torebel against the natural laws of theuniverse usually brings a not sopretty reckoning. Everything innature is about “cause andeffect.” If you take the properactions, you will get the properresults. This is exactly what happenswith weight training. Take care of the rightmuscles, the right way, in and out of the weightroom, and you will experience the growth andchange you are looking for.There is no such thing as a “hardgainer.” You will only gainlean muscle mass by taking the right steps, pure and simple.These basic principles may have been a secret to most peopleover the last few decades, but those who knew and followedthem forged some of the most sensational physiques that wereever seen. Many of these principles will be contrary to a greatdeal of the information you have read or been told. After all,you would not be here if you knew the secrets, would you?www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK11THE FIRST MUSCLE GROWTH COMMANDMENT:MUSCLES GROW OUTSIDE THE GYMEvery body is different and it is important to learn your body’s recovery time. This is a crucial piece of information. Contrary to what most people think, and have been told, muscle growth occurs when you are notworking out. Most weight-training routines dictate that you train every other day. This is probably too oftenfor the vast majority of us. Men and women who have fallen victim to this misconception need to realizethat they will achieve better results via less training. The ‘less is more’ philosophy applies to weightliftingjust as it does to everything else in life.What is the science behind this? It is very simple. Muscles grow during the recovery period—the timebetween trips to the gym to work out the same muscle groups. When you overload your muscles (performeach set until failure), your body adapts to the stress by getting bigger and stronger in order to handlefuture overload situations more effectively. In order to adapt, your body needs sufficient rest and excellentnutrition.Not giving your body enough time to rest and repair itself before training the same muscle group at thenext training session will result in the loss of muscle mass and strength. Nobody wants this to happen.Learning to recognize the optimal amount of rest and recuperation time that your individual body needs,whether it be 48, 72 or 96 hours, and eating effectively during the same time period, will ensure maximumsize and strength gains.THE SECOND MUSCLE GROWTH COMMANDMENT:Muscle Growth Occurs Only If Properly FeedHow important is nutrition? Put simply, it is everything. Let us get to the point. Diet determines 70-80% ofhow you feel and look. It determines whether you look muscular or look like a neglected child, which couldmean the difference between looking ripped or sloppy fat. You could execute a perfect workout and still notmake progress because you were not eating properly.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK12Look at the people who go to the gym and take notice of the vast number of those who routinely work outbut fail to show actual growth over a period of time. Nearly everyone who works out does the nutritionpart of it wrong. They do not provide their bodies with what they require to build muscle quickly. Almosteveryone knows that the body needs to consume protein for muscle growth. Not everyone knows howmuch, how frequently, or which kind.Most people are also confused about carbs. Which kinds are best? How many? When should you consumecarbs in order to maximize gains? Then, there are fats. Are they important? How many do you need, if any?What are the ideal methods to consume fats without putting on tons of weight?Most importantly, how many calories must you eat every day? And, what should be the size of each of yourdaily meals? Answers to questions like these will be provided and more, so that you never again make adiet mistake that can prevent your body from achieving maximum muscle growth. Just remember to staysubscribed to the trainer system. Don’t forget you can ask your trainer any questions you have regardingyour program.THE THIRD MUSCLE GROWTH COMMANDMENT:Muscles Grow Only If They Are Forced To GrowThis principle may appear to be a no-brainer, although it is worth saying, because too many people withthe goal of gaining muscle mass do not completely understand the process. Physiologically speaking, liftingweights causes micro-tears in the muscle tissue. The body repairs these tears and adapts the muscles to become stronger and denser so that they can more effectively handle the next muscle-damaging situation. Theprecise term for this type of growth is hypertrophy.If your weight-lifting routine does not fully assault the muscles and create enough micro-tears in the musclefibers, then little to no growth will occur. Your body will determine that it the stress is not enough and will notgrow effectively to handle the small level of stimulation. Now, remember that the first chapter talked aboutover-training. If your workout damages too many muscle fibers, the body will fail to repair them fully in areasonable timeframe, thus stunting your muscle growth. Also, if your workout routine creates the optimallevel of micro-tears in the muscle fibers, but you do not provide your body with the optimal amount of restand nutrition, then again muscle growth will not happen.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK13Therefore, there is a slight caveat to this commandment of muscle growth. In order to achieve optimal muscle growth, you must inflict a level of muscular damage to such a degree that it causes optimal micro-tearingbut no more. You must also feed your body the correct amount of nutrients it needs to grow and give yourbody a generous amount of rest. Break this commandment at your own peril.THE FOURTH MUSCLE GROWTH COMMANDMENT:Muscles Grow From Overload, Not Fatigue or “Pump”In the aftermath of an intense workout, your muscles are usually burning, and many weightlifters erroneously think this sensation is proof-positive that their muscles will grow between now and the next timethey hit the weight room. However, this is completely wrong. The burning feeling is simply the build-up oflactic acid in the muscle tissue. Lactic acid is the waste product from muscles consuming their energy supply. In truth, the lactic acid retards muscle growth and breaks down muscle fiber.Likewise, “muscle pump” is a worthless indicator of potential muscle growth. The pump experienced afterknocking out a strenuous set is the result of blood trapped in the muscle. You might psychologically enjoythis feeling, but that is all it is—a feeling. Muscle pump has no bearing whatsoever on if, or how much muscles will grow in the future.With this in mind, it is clear to see that a high repetition workout will not only fail to trigger muscle growthadequately, it will also impede muscle growth. High rep sets cause your muscles to consume more energyfrom their stores and release the by-product of burning energy, lactic acid. As mentioned before, lactic acidimpedes muscle growth. For this reason, do not fall for any routines that emphasize high reps as a meansto pack on lean muscle. Incidentally, high reps are great for elevating your heart rate, thus helping you burnmore calories and lose weight.OK, so if the pump and burn are not signs of potential muscle growth, what does trigger muscle growth?The answer: overload. You must clearly order your muscles to grow, and the best means to execute those“orders” is through overload. You achieve overload by using heavy weights with short, intense low-repetition sets, working out to failure (which is when you can no longer perform a clean rep with proper formwithout help or at all), and capping your set at nine per muscle group.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK14This training regimen will cause the optimal amount of micro tearing to your muscle fibers for the strengthand growth gains you desire. Believe me on this. All the stuff you have read in the magazines about doingdrop sets, supersets and giant sets is not going to work for 90% of those looking to gain muscle mass. Theremaining 10% will see change only because of a genetic predisposition. The magazine prescribed trainingtechniques simply do NOT trigger the growth the way straightforward, heavy sets do. After all, you are onlyin the gym for one reason, right.THE RECAPYou have been given the Four Commandments—doing things differently will result in wasted time and feeblemuscle growth. Thou shall not be feeble! Pack on the strips of lean muscle mass you desire and deserve. Itis a simple matter of adhering to these commandments with religious fervor: lift to failure (overload), liftheavy, get maximum rest, and feed your body with the right amount of fuel it needs to grow. This is how youconstruct a powerful, ripped, and healthy body.As you can see, it is much, much easier than the supplement companies and their crafty marketing departments want you to believe. They will tell you anything so you will blindly buy their products. The specificworkouts that you will be doing rely on this four-pronged foundation. If you relinquish any doubts or otherideas you may have and follow these prescribed methods, how rapidly you can transform your body willshock you.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK15Chapter 3IT IS SIMPLE: DO THIS AND GAIN MUSCLEToday you start a fresh, new chapter in your saga to pack on lean muscle mass. By effectively utilizing theknowledge you will learn through following this program, you will gain strength and muscle mass at aspeed greater than you thought possible. You might bestartled at how swiftly your body will fill out, and howyour strength will take off like a rocket at Cape Canaveral.The Muscle Book training program will work for everyone.If you have been told that you are a “hardgainer,” the onething you will discover after following this program is thatyou are not. If you adhere to this training regimen anddietary advice precisely, you WILL gain muscle mass likenever before. The muscle building philosophy that isgoing to be revealed to you will take you all the wayto reaching the upper limits of your genetic potential. This potential is much greater than mostpeople believe or think is possible.At its most basic, this manual is the mostcomprehensive and effective trainingmethod for when you plan to build muscle and get stronger. Whether you arelooking to transform your physique bypacking on 30 pounds of lean muscle (bythe way, any guy can achieve this) or justbulk up by putting on 10 to 15 pounds,The Muscle Book is the most efficientway to get there.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK16LET GO OF BAD HABITS AND KILL THEM QUICKLYThe odds are that this weight-training regimen is markedly different than the routine you are currentlyfollowing. Without a doubt, you will be familiar with the exercises recommended, but the fundamentals,philosophy and tactics will be fresh and unique.This training routine is quite logical and rooted in hard science, backed by unquestionable results. The demonstrable results will be quite evident to you within your first month of training under the program’s guidance and instruction, thereby proving their effectiveness. After the first month, you will no doubt acknowledge that this method is hands-down the best routine you will have ever tried.If this all sounds too brash, please do not take it as such. This is not intended to imply that you have no ideahow to train or that you have been doing it completely wrong all these years. The point is that you shouldapproach this routine without any preconceptions, and be willing to move forward without a hint of skepticism. Follow the plan with an open mind and you will be happy with how your body responds.MAXIMUM RESULTSOne of the things you will experience is something the vast majority of people never do. Understand thateach time you pick up a weight and execute a repetition, you are working toward achieving MAXIMUMmuscle growth. It is this simple; one repetition is the initial step in the grand scheme to achieve the mostprogress in the shortest amount of time.The Muscle Book system will deliver results while utilizing comparatively short workouts. By following thedesign of these short workouts, you will pack on the lean muscle mass in a matter of months. The MuscleBook formula will be responsible for explosive muscle growth, so get ready for a body transformation.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK17THE TRAINING PROGRAMThe Mucsle Book weight-training breakdown:NOTE: The major muscle groups include; chest, back, shoulders, quads, and hams.The minor muscle groups include; biceps, triceps, and calves. Body parts per training session: The aim is to hit 1-2 major body parts per training session. Thefocus is on gaining muscle, so this is the ideal layout; however, that may change. Remember, your workoutswill be emailed to you each week. Exercise sets: Each exercise is broken down into a number of sets. The focus will be on 2-5 sets perexercise. The range varies because you need to stimulate growth and progressively overload your muscles.he aim is to hit 1-2 major body parts per training session. The focus is on gaining muscle, so this is the ideallayout; however, that may change. Remember, your workouts will be emailed to you each week. Repetitions: Every time you lift a weight from start to finish is considered one rep. The number ofreps per exercise will ideally range from four to eight. This number may change to ensure that you continueto stimulate maximum growth. Rest per set: The rest portion will vary greatly. The focus will be on gaining muscle. Muscles need tobe recovered enough to ensure you can move maximum weight. Again, you are covered here because yourtrainer will be emailing your training program (and more) to you each week. Sets per body part: Stimulate, don’t annihilate. The focus is on ensuring you get the right amountof sets per exercise to stimulate growth. Training days per week: Ideally, you will train with weights 5 days per week. This will allow twofull days for recovery. Recovery is essential for growth. Without recovery, you will not grow period.www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK18SUMMARYThese are the core essentials of The Muscle Book weight training protocol. More than likely, this is a freshapproach to lifting. If this is the case, you cannot help being excited. In a few short weeks, you will be enjoying explosive muscle mass gains by completing relatively quick, stimulating workouts that deliver the resultsother people dream about.www.AthleticXtreme.comClickFor More Great Articles www.AthleticXtreme.com
By Athletic XtremeTHE MUSCLE BOOK19Chapter 4EATING TO GROWAnyone who knows anything about putting on lean muscle mass knows and agrees with the fact that nutrition isan enormous piece of the puzzle. You hear people say that it is 70-80%, perhaps even 90% of the game. Honestly,this is 100% of the game. Lifting heavy and overloading your muscles goes hand-in-hand with proper nutrition.You must also have the right attitude. If you want results, take nothing for granted; youmust perform and consider everything at 100%. One single factor alone
chapter 2: the science of building muscle muscle growth commandment #1: muscles grow outside the gym muscle growth commandment #2: muscle growth occurs only if properly fed muscle growth commandment #3: muscles grow only if they are forced to grow muscle growth commandment #4: muscles grow from overload, not fatigue or "pump" the recap
