Muscle Truth

Hey so things have been pretty hectic over here with rush and all that (that’s when all the kiddies come back to school and spend $600 on books for the semester - ) so I haven’t had much time to really update the site lately.  On top of that, I found out that three of my friends are getting married this summer (congrats ladies!) so it is already stacking up to be an eventful year.

Anyway, enough with the excuses.  Jason Ferruggia emailed me this the other day and I thought I would post it here for you to read:

Let’s be honest. Everybody wants to improve the way they look. I don’t know of too many people that don’t want to build muscle fast or lose more fat in a hurry. It’s just human nature. You want to appeal to the opposite sex and command respect from you peers. Personally, I am obsessed with performance gains and train for strength and function first and foremost, but even I would be lying if I said I didn’t want to look better. We all do.

But wanting and doing are two entirely different things. Everyone wants to dramatically transform their physiques and make mind blowing gains, but how many people actually do? How many people do you know that build muscle fast and get absolutely jacked in the course of even a one year period? Very few. And do you know why? Because they don’t have the right mindset. Change your mindset and you will change your body. With the right mindset you can make gains in as little as 12 weeks that other guys don’t even make in 12 years!

People who have made unbelievable physical transformations first accepted the fact that it wasn’t going to be a walk in the park and they were willing to work for it and do whatever it took. That’s not to say that it takes an incredible amount of time. You don’t have to spend every waking hour in the gym. You can progress incredibly well in just a few short hours per week. But if you don’t possess the proper mindset and the determination to do whatever it takes during those three or four weekly hours of training you will never get anywhere.

We all have commitments and time restraints that prevent us from working out as much as we would like to. But lack of time never was and never will be an acceptable excuse. If you search hard enough and cut out the wasted hours of TV time and other useless nonsense, you will find that we all have two or three hours per week to dedicate to our health and to transforming our bodies. After all, what is more important in life than your health and your body? Very little if you ask me.

Guys like Arthur Saxon, Dorian Yates, Arnold, Bill Pearl, George Hackenshmidt and Ed Coan all had the never-say-die, take-no-prisoners attitude that is an absolute prerequisite of massive physical transformation. Bill Pearl found that he was so busy that he had to rise at 4am every day just to get his workouts in. But that’s what it took, so he did it happily.

It doesn’t require fancy machinery and a high tech gym, it doesn’t take a lot of time each week, it doesn’t take any over hyped, over priced supplements; but it does take hard work, dedication and a burning desire to be the best. If you think you are going to loaf through your workouts and make head turning changes to your physique you are simply lying to yourself.

Will be this be the day when you finally make the mindset change necessary to achieve greatness or will you just keep putting it off ‘til tomorrow?

Just to add my two cents - there really is no substitute for consistency. The thing that is going to make you huge is not the latest designer supplement, nor is it gallons of steroids flowing through your veins. What will make you big is getting up and going to the gym on time, every time. No excuses, no “I’ll do it tomorrow…”; do it and do it now. I can assure you that if you eat right and lift heavy, it will happen for you.

I promise.

Later!

~ms

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Ok so just a quick post here to let you know that the first event of the 2009 IFBB pro season has come and gone! Congratulations to Silvio Samuel for taking first place! Here are some pictures for you:

Way to go Silvio! Check those quads out. Anyway I heard it was raining on the day the even took place (January 24 & 25), but I would take rain in LA to the sixteen feet of snow that the rest of us had :).

Lift heavy!!

~ms

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Review time!
I decided to take a look at the top two weightlifting programs on the internet, and let you know which one was worth your hard-earned money. The two I reviewed are Jason Ferruggia’s Muscle Gaining Secrets and Vince Delmonte’s No Nonsense Muscle Building.

Now generally I don’t like doing product reviews, as I feel that with the weightlifting and bodybuilding arenas that you can find most of the information that you are looking for if you just do a little searching. But I also understand that you are pretty busy and probably don’t have the time to wade through mountains of academic research to find your answers.

What you really want is results, and you want them right now. Hey I can relate – I spent over a year in the gym doing pointless exercises that got me nowhere. Now in my travels throughout the net and years in the bodybuilding world, I have come across countless individuals and programs that claim to have “the secret” to building an insane amount of muscle.

And truth be told, they were mostly lies. 100% hype.

Two names repeatedly showed up however, and seemed to outlast the crowd – Vince Delmonte and Jason Ferruggia. Both of these guys have been running these programs for years, and their names have popped up pretty much everywhere, both on and off the internet.

So since I get a lot of emails from people looking for a “total package”, I thought I would do a side-by-side review both these programs and give you and objective idea of how they stacked up against my own personal weightlifting philosophies as well as those of some of the pros that I hang out with from time to time.

I think you will be surprised as there is very solid information in both, with very little fluff or filler material. Also, most of the routines are straight out of my own playbook – a sure sight on success!

So without further ado… read on!

FINAL WORDS:
I realize that was probably a lot of information for you to take in. Bottom line is that both Jason and Vince have a lot to offer and have put a pair of excellent programs on the market. Personally I think that Vince has a superior offer, (especially for $77!!), but ultimately you will need to evaluate your own weightlifting competency and determine which is best for you. If you have been lifting for a while and feel like you need help taking the next step, I would go for Jason’s program. If you are just beginning, or are a hardgainer who simply can’t get bigger, then I would go for Vince’s program hands down.

Phew. Well that was a bit of writing – hope you got it all! Don’t forget to head over here to get the special discount that Vince is letting me run on his No-Nonsense Muscle Building program!

Take care –

~ms

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Ok, so enough with the nutrition business. Its time to get serious and actually start lifting some weight. But before you run to the gym and haphazardly start throwing iron around, it is a good idea to have a plan. How do I know this? Because I have lifted without a solid routine to follow in the past, and I know that it doesn’t get you results.

“But how do I choose a routine? There are so many out there…” I can hear you saying. Well fear not, because I have the answer you are looking for!

The truth is, there are an almost infinite number of routines out there to choose from. What you must understand is that these routines were all designed with different goals in mind. Some target core compound muscle groups, some are focused on size, and still others are focused solely on increasing definition.

One of my favorite all-around programs for the intermediate lifter is what’s know as the 5×5 program – named for its use of five sets at five reps each. There really isn’t a bodybuilder or weightlifter out there that won’t benefit from doing four to six months of 5×5 training, so it is one of the programs that I am going to cover first. If you are an absolute beginner, feel free to give this a try as well. Or, if you aren’t comfortable with the intensity of this workout then all you have to do is wait a few weeks, as I will outline what I consider the absolute BEST program for beginners.

So what does the 5×5 program entail? You can expect to be in the gym at least three days a week (ideally no more than that, to give your muscles enough time to recover), doing five sets of five reps, as mentioned earlier. The 5×5 program will initially focus on building core strength, as it was designed with athletes and other high-performance individuals in mind.

Something to keep in mind when it comes to core strength – this is one of the most important areas of bodybuilding, especially when starting out. Many people want to go straight on to building huge biceps or a massive chest without first building enough core strength to support increased size. In short, you WILL NOT get bigger unless you get stronger first!

5×5 also focuses heavily on periodization, or changing your workout intensity as you progress. This means that you do one “rotation” for a total of seven to nine weeks, with four to six weeks of prep work and three weeks at a “peak phase”. This is followed by a one week de-load phase where you will lift very light weight or no weight at all, depending on your personal preference. It is very important that during the first week of lifting you use relatively light weight, as your body has likely never experienced anything like this before and will need some time for adaptation to take place.

Prep Work
During your prep work phase you will choose your beginning weight. It is important that you choose a weight that you can complete all five sets with – lifting to failure is not a part of this routine! The weight should be heavy, but your sets should be do-able.

Before you begin your first week, it is advised that you do a five rep max for each of the exercises so you know what weight you are specifically trying to beat during your peak phase. Obviously you will start at a much lower weight that this for the prep phase.

When it comes time to add weight, you will want to do so with five to ten pounds at a time. After the first week is complete, you will add weight and ideally should be able to complete your exercises. If you find this is not the case, then move the weight back down and try for one more week at the lighter weight.

By the time you reach week six you should be setting new personal records and five-rep maxes, providing that you are eating an excess of calories (see here).

Peak Phase
After you reach week six, it is time to enter the peaking phase. During this time, you will drop your reps/sets down to a 3×3 setup in hopes of adding even more weight. The main goal at this point is to really push yourself past your previous limits and set new records. Also at this point during the routine it is safe to try for failure. In other words – lift as heavy as possible!

During the last week of the peak phase, you can even drop down to 2×3 or 1×3 to really pile on the weight. Again, you are trying to shock your muscles and really push past what you though possible.

De-Load Phase
During this phase pretty much anything goes. What you are trying to do is give your body some time off from its normal routine and give your muscle tissue a chance to regenerate in order to prevent overtraining and burnout. What you really want to remember is to keep the weight light in all your exercises – you really shouldn’t see much in the way of growth during this week. Also you can do just about whatever lifts you want during this week, there is no set schedule. If you feel pretty exhausted at this phase, you can even take the whole week off.

The Exercises
Ok, on to the important stuff. Here is a list of the exercises you should be doing and when you should be doing them:

Monday:
-Olympic Squats: 5X5
-Bench Press: 5X5
-Barbell Rows: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise

Wednesday:
-Olympic or Front Squats: 5X5
-Military Press: 5X5
-Deadlifts: 5X5
-Pull-Ups: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise

Friday:
-Olympic Squats: 5X5 (same weight as Monday)
-Bench Press: 5X5
-Barbell Row: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise

Closing Comments
Well there you have it… that should be enough to get you started. Don’t forget that proper nutrition is the cornerstone of any workout routine, and that you won’t see results unless your protein and calorie intake is sufficient. Barring that however, there really isn’t anything standing in your way so get out there and start lifting! Give it a few weeks and you should see some serious gains… and hopefully so will the people around you.

Oh yeah and don’t forget to join the mailing list while you are at it, and check out the new offer that I am running! Later –

~ms

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What’s up! This truly has been a nasty winter, the roads are a mess outside. At least its warming up though, we got a few feet out this way and its starting to melt off. Anyway I wanted to share this article I wrote a while back, I know that I said the next post was going to be about choosing a routine, but I lied! Sorry, had to get this out because it truly is the cornerstone of achieving your goals and is overlooked most often.

When it comes to adding pure muscle, the primary factor that most people fail to incorporate is proper nutrition. This typically occurs for a number of reasons, from lack of desire or understanding to discouragement at the myriad of choice available. Whatever the rationale, the fact remains that without proper nutrition you are destined to fail, regardless of how much time you spend in the gym.

The good news however is that straightening out your nutritional plan is much easier than you think. In fact if you are trying to build mass, correct intake is deceptively simple. The area that has proven to be the most troublesome is that correct proper diet for building muscle runs squarely against everything you have ever heard on the radio or seen on television.

What Are Calories?
The foundation of any muscle-building diet is calorie intake. Calories should simply be seen as energy that your body uses to maintain its daily functions. If you consume an excess of calories, this energy is stored in the form of fat. Depending on the regularity and size of the meals you eat, your body will store more or less energy. The key to building muscle, and an area that many overlook, is that you must consume more calories than your body needs.

How Many Do I Need?
However weight lifters are always in need of excess calories. This is because if your body spends the majority of energy it receives maintaining basic life processes, it will not have enough additional energy to facilitate creating larger muscles. Though the recommended FDA caloric intake is normalized at 2000 per 24 hour period, in order to build muscle you should eat at least twice this amount, and try to eat at least 4000 calories every day.

What is the Best Way to Get Them?
Doubling your caloric intake is best achieved by eating six meals per day. This has the added benefit of increasing your metabolic rate. In response to thousands of years of adaptation, the human body is continually operating in survival mode. Because it does not know when it will receive its next meal, the body tends to store energy in case it needs it in the future. The best way to counteract this tendency is to “trick” the body by feeding it continuously, reducing its desire to store fat and facilitating muscle growth instead.

While this may seem crazy to many who are already having difficulty loosing fat, it is the truth and has worked for millions of people around the globe regardless of body type or ethnicity. If you are truly serious about changing your image and becoming the person you have always wanted to be, there is no better time than right now to get started.

Well that’s about it. Don’t forget to join the list, and stay warm out there!

~ms

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Just wanted to take a minute to say happy new year.  Really, it seems like a strange holiday to me, but sometimes its better to just go through the motions. Anyway, I found some videos over on YT to keep you going, and to possibly get you started thinking about that next cut cycle.

Ronnie in the gym:

Jay Cutler:

“Light weight” … at 735lbs.

Hey, if Ronnie Coleman can’t get you motivated to lift, you might just be hopeless my friend :). Anyway keep your eyes open for a new article on choosing a routine, I should have it out in a few days! Oh yeah, and don’t forget to join the list!

Later -

~ms

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The cornerstone of any good dietary plan is a balanced intake of proteins, carbohydrates and other nutrients. Without this it will be impossible for your body to support the muscle-building process. This means that no matter how much time you spend in the gym, you will not see results unless you follow these guidelines. The good news however, is that it this is easier than it sounds.

The most important part of any bodybuilder or weightlifter’s diet will be your protein intake. This is due to the fact that protein is the foundation upon which muscle is built. A good rule of thumb regarding protein intake is that you should consume roughly twice your bodyweight in grams per day. So for example, if you weight 150 pounds your ideal intake would be roughly 300 grams of protein a day.

There are a number of good sources of cheap protein. Among these are:

Egg Whites
Chicken
Turkey
Beef
Fish
Kidney Beans

Beef and chicken, along with other red meats should be the primary source of your daily protein consumption. These foods are also high in calories, which are essential for building muscle. Egg whites are also one of the purest forms of protein in the world, and have a protein to fat ratio of over 60:1, making it one of the best auxiliary choices for those trying to increase their muscle mass.

Another important group of nutrients concerned with building muscle is carbohydrates. Carbs are primarily used as the body’s energy source as they convert to usable energy much more readily than protein does. For this reason, about fifty percent of your nutritional intake should be slow-digesting complex carbohydrates. These can be found in nearly all vegetables, though sweet potatoes and lettuce are excellent examples. Oatmeal is also a prime source and serves as a great breakfast option.

Water consumption is also often overlooked. However, as nearly seventy percent of your body consists of water, this is a critical mistake. Staying hydrated not only ensures that your muscles stay fuller looking, but also guarantees that your blood and cells are able to adequately transport the nutrients that your are consuming.

Well that’s about it for me. Don’t forget to join the list!

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Ok so I know its a few months late, but I just wanted to say congratulations to Dexter Jackson for unseating two-time Mr. Olympia Jay Cutler! Way to go Dex.

I also wanted to post a few pictures to keep you motivated from the 2008 IFBB Mr. O competition, so here you go:

~ms

I also wanted to tell you Merry Christmas! And remind you to join the list so you can stay up-to-date.

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What’s up!  Ok so I’m still plugging along on getting all my stuff done, which hasn’t been easy as we got slammed with a pretty hardcore storm out this way.  It’s been in the single-digits for about a week now, and I have a sheet of ice on the INSIDE of my windows that won’t go away.

Anyway in the meantime I wanted to show you this article I found over at bodybuilding.com that was written by Hugo Rivera.  The dude is a legend and really knows his way around the gym.  He also knows his nutrition and food intake pretty well.

This is something that you really can’t underestimate.  If you don’t eat correctly, you will never gain any muscle.  Sorry to be all doom and gloom but it is the simple truth.  The good news though is that its actually a lot easier (and more fun) than you think.

Rather than reinvent the wheel I thought it made more sense to just give him the props and let you read what he wrote.  So read on…

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What’s A Hardgainer?
The popular definition of a hardgainer is a person that works out hard with weights but has a hard time putting on muscle. Six weeks of working out can go by and no significant changes in muscle size are noted other than perhaps a bit of an increase in muscle tone.

According to this popular definition of a hardgainer, all of us are “hardgainers” because for the most part, putting on muscle is not an easy endeavor. The easiest period to gain muscle is during puberty. After that, gaining muscle becomes progressively harder as we age due to the fact that hormonal production starts declining between the ages of 25 and 30.

Ectomorph Somatypes:
My definition of a hardgainer is the naturally skinny person, who no matter what he or she eats, always seem to remain the same body weight.

This is what Dr. William H. Sheldon referred to as an “ectomorph” somatotype when he came up with the theory sometime in the 1940’s. Sheldon’s theory states that human bodies are divided into three main somatotypes:

• The Ectomorph
• The Endomorph
• The Mesomorph

In a nutshell, the ectomorph is the naturally skinny person who has trouble gaining weight, whether in the form of muscle or fat. The endomorph on the other hand has the opposite problem, it is too easy for a person with this body type to gain weight.

While endomorphs are easy muscle gainers, provided they diet and train correctly, they are cursed with a slow metabolism, which makes it imperative that they be strict with their diet year round if they wish to have any abdominal definition.

The mesomorph, however, is the naturally muscular person, who also has a higher metabolism than the endomorph. Mesomorphs make excellent bodybuilders and for them, gains in muscle and reduction in body fat come rather easily provided they maintain a great training and nutrition program; life is not fair.

So You Have Determined That You Are A Hardgainer - Now What?!
Now, having said this, is a hardgainer doomed to stay looking the same way forever? Not at all. Basically, all the hardgainer has to do is modify the training and nutrition program to suit his/her unique metabolism.

While most people will do best on a diet consisting of 40% carbohydrates, 40% proteins and 20% fats, the hardgainer will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats.

While the typical person will do best on a caloric intake that equals their lean body mass times 12, the hardgainer is better served by taking in as much as 24 calories per pound of total bodyweight (as opposed to lean body mass). Therefore, if you are a hardgainer and weigh 150 lbs, your caloric intake will be 3600 calories (150 x 24).

Your total amounts of carbohydrates per day will be in the order of 450 grams of carbs, your protein will be 225 grams and your fats will be 100 grams of good fats per day. You can take all of this in 6, 7 or even 8 meals. The key thing for a hardgainer to be successful is to minimize their caloric expenditures and maximize their caloric intake.

While the hardgainer may not be able to start out with such a high caloric base, a diet like the one prescribed below is a good starting point and then add on nutrients from there. This is necessary as the hardgainer metabolism is a furnace that burns calories at all times and if not enough are supplied at one time or the other, then muscle will be consumed by the body for energy purposes. After all, this metabolic issue is what makes a person a hardgainer.

Male Hardgainer - Muscle Weight Gain Sample Diet For Bodybuilding

Meal 1 (7 AM)
-1-1/2 cups of dry oats mixed with water
-1 banana
-1 cup of egg beaters

-Supplements:
-Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
-Chromium Picolinate 200 mcg
-1 tsp of Glutamine

Meal 2 (10 AM)
-Low Sugar Weight Gainer such as Prolab’s N-Large 2 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

-or-

-Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 2-3 scoops of Prolab’s Carb Component and 1 Tablespoon of Flax Oil or Natural Peanut Butter. 1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (5:30 PM)
-1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
-2 cups of green beans, broccoli or any other desired vegetable
-6-8 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM)
-1 tsp of Creatine
-1 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) - Have as soon as done w/ workout
-12 capsules of BCAA’s
-1 tsp Creatine
-1 tsp Glutamine
-2 grams of Vitamin C

Meal 6 (8:30 PM)
-1/2 cup of cream of rice
-1 banana
-2 scoops of whey isolate

Meal 7 (10:30 PM)
-Protein Component
-2 scoops of Prolab’s Protein Component or preferred slow released protein mixed with 3 scoops of complex ume as a pudding, mix w/ 4 ounces of water; and stir with a spoon.

-Supplements:
-1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
-1 tsp of Glutamine
-ZMA

-Note: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.

Female Hardgainer - Muscle Weight Gain Sample Diet For Bodybuilding

Meal 1 (7 AM)
-1 cups of dry oats mixed with water
-1 banana
-1 cup of egg beaters

-Supplements:
-Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
-Chromium Picolinate 200 mcg
-1 tsp of Glutamine

Meal 2 (10 AM)
-Low Sugar Weight Gainer such as Prolab’s N-Large 2 (1 scoop) mixed with 8 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter

-or-

-Naturally Lean Mass Complex
-Meal Replacement Powder with complex carbohydrates such as Naturally Lean Mass Complex mixed with 1-2 scoops of Prolab’s Carb Component and 1/2 Tablespoon of Flax Oil or Natural Peanut Butter. 1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
-1 cup of brown rice, or medium sized baked potato, or sweet potato
-1-2 cups of green beans, broccoli or any other desired vegetable
-3-4 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
-Same as Meal 2

Meal 5 (5:30 PM)
-1 cup of brown rice, or medium sized baked potato, or sweet potato
-1-2 cups of green beans, broccoli or any other desired vegetable
-3-4 ounces of chicken, turkey, or lean fish

Pre-Workout Supplements (6:30 PM)
-1/2 tsp of Creatine
-1/2 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM) - Have as soon as done w/ workout
-6 capsules of BCAA’s
-1 tsp Creatine
-1/2 tsp Glutamine
-2 grams of Vitamin C

Meal 6 (8:30 PM)
-1/4 cup of cream of rice
-1 banana
-1 scoop of whey isolate

Meal 7 (10:30 PM)
-1 scoop Prolab’s Protein Component or preferred slow released protein mixed with 2 scoops of complex carbohydrate powder such as carb component

-Supplements:
-1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
-1/2 tsp of Glutamine
-ZMA

-Note: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1/2 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.

About The Author:
Hugo Rivera, About.com’s Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including “The Body Sculpting Bible for Men”, “The Body Sculpting Bible for Women”, “The Hardgainer’s Bodybuilding Handbook”, and his successful, self published e-book, “Body Re-Engineering”. You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net, and his new site www.losefatandgainmuscle.com.

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Well that’s about it.  Now you have no excuse to not get your stuff straightened out! :)  Oh yeah, and don’t forget to join the mailing list.
~ms

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Hey what’s up! Matt here.

This is my first *real* post on here and I wanted take a break from working on the program to give you a few quick tips. Actually, just one tip because I am heading off to the gym myself here in a few minutes.

What I really want to address is form relative to the amount of weight you lift. I mean, who hasn’t been in the gym watching some of these guys loading up the bar with 300+ lbs. only to watch them squat a total of about three inches.

This is what we tend to call “ego-lifting”. As in, you load up the weight to impress everyone in the gym rather than actually increase your muscle mass. It definitely looks cool, I can’t argue with you there. But it is pointless. Moreover, its actually counterproductive instead of actually building bigger muscles.

And just for the record, most of the girls I talk to could care less about how much weight you can lift as long as you look good naked.

But hey, that’s another story(s)

Anyway, point being, don’t do this! If you allocate only one day a week to doing squats, and you do them wrong every time you go lift, you won’t build any muscle at all. Nor will you burn any fat. So mostly, you are just wasting your time (and possibly money).

Now I can hear you saying “so what is the right way then? Enough will all this.” Well, aren’t you in luck, because I just happen to know how! And I intend to cover it in depth in the course when it comes out. But in the mean time, I found some youtube videos of the three major lifts (you should be doing a lot of these!) and thought I would post them here for you guys to watch. So take a look:

Bench:

Deadlift:

Squat:

Hey I’m off. Don’t forget to join the mailing list. See you soon!

~ms

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