How To Gain Lean Muscle Mass With Less Work?

On April 24, 2010, in gain lean muscle, by Big D
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Over the years my colleagues and I have been trying and testing different bodybuilding workouts, supplements and routines to see what works the best and I must say I think we may have stumbled across the holy grail on how to gain lean muscle. I’m about to share with you a method that has help a friend of mine gain 11 pounds of solid muscle within one month by following a unique routine from a somewhat unusual source, an e-book!

Over the past few months there has been quite a lot of talk about this bodybuilding e-book, but up until a few days ago I hadn’t received any conclusive results. It turns out that this e-book really is the real deal as my friend James has gained 11 pounds of lean muscle in only 4 weeks. When I found out my jaw practically hit the ground, so I did a bit of research and found that James isn’t the only one, there are oodles of positive results by following this e-book!

Click here to learn more about this workout program

This book is based on natural muscle building. It’s not about using steroids, special bodybuilding supplements or endless hours in the gym. When you follow the program you’ll average about 3 hours of weight training per week and only train each muscle 2 times every 5 days. It is the most safe and effective way to make consistent progress on developing a lean muscular body. And it works no matter if you’re a hardgainer or you weigh 250lbs, it’s all about moderation.

The program states you can gain 10lbs of lean muscle in 2 weeks, I’m a bit skeptical about this claim. Can it be done? Possibly, I’ll have to get back to you on that one; in the meantime however, James has proved you can certainly do that in a 4 week period!

Here are some of the main benefits of this program:

  1. Less time in the gym means more spare time for you
  2. Really easy to follow
  3. Produces optimal muscle growth
  4. Learn what to really eat to gain lean muscle

What I don’t like about the program:

  1. Apart from the website looking a bit ‘wierd’ there are no real negatives. 

The Bottom Line:

This prgram is simply brilliant,  if you are serious about bodybuilding and are tired of getting dismal results take a look at this program. It doesn’t matter if you’ve been in the game for 1 week or 5 years this program will help you achieve your goals. Period.

ACTUAL USER FEEDBACK:

Brian McDougal (Ontario, Canada)

“In only 12 weeks I went from 200 pounds and 17% fat to 210 pounds and 10% fat. I’m amazed how much info was provided in this ebook. I highly recommend this program if you want to gain lean muscle”

Aaron  Smith (New York)

“I am only 6 weeks into UDT so I can’t imagine the results when I complete the first 29 week program! I’m sticking to this and will keep you posted… thanks for the amazing program”

Duane Slone (Singleton NSW, Australia)

“…this before picture was taken was I was given 2 months to live after liver failure due to alcohol. At the time I weighed 76 kg and after coming across your website and starting your 29 week NNMB program I am now 98 kg!”

Take me to this program now!

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Visualization and the ability to gain lean muscle

On April 24, 2010, in Mindset, by Big D
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bodybuilding mindsetWhat is the best strategy in the search to gain lean muscle mass? Many people will point to various physical exercises and they are not wrong to do so. You cannot gain muscles without performing the proper weightlifting exercises that deliver the needed resistance required to develop the muscles.

Yet, it is also important to not overlook the highly necessary process of using the mind to visualize the development and enhancement of strength. It is this strength that is incredibly important to packing on muscle mass. Now, some may read this and assume that it is an endorsement for some odd new age strategy to building muscle. Actually, it is known as the process of visualization and it has long since been proven to be a viable help in the ability to gain lean muscle mass. Visualization has been utilized by sports psychologists to help enhance solo or team sport performance and it has delivered amazing results.

Many professional bodybuilders have also used visualization as a means of boosting their performance and gain lean muscle mass. In all honestly, visualization is probably the best strategy to employ when it comes to enhancing lean muscle mass because it is such a stunningly easy process to engage in.

Without a doubt, one of the most important bodybuilding exercises you can perform to gain lean muscle mass is the bench press. The bench press is the king of the upper body exercises and it greatly helps enhance one’s physique when proper performed. The key word here is properly. When you perform the bench press, you need to raise it and lower it in a controlled manner. You cannot embody any jerky movements or act in an uncontrolled manner. You must exhale pushing it up and you must inhale on the way down. When the bar nears your chest, you should pinch your muscles as a means of boosting their growth potential. Does this sound like a lot of steps? Well, it may be but they are all important steps that must be followed. How can you be sure that you follow all these steps and gain lean muscle? You need to visualize all the steps and ingrain them in your psyche.

So, what can you do to boost them into muscle growth? Basically, you can start prioritizing them in your bodybuilding exercises. You would spend a portion of every workout on these muscle groups during 4 of your workout days and, possible, you could add a special fifth workout day where you would spend the hour on these muscle groups alone. This might prove highly effective in terms of the ability to boost their growth potential.

In short, you must take time out to visualize the process of the bench press. And, for that matter, you will need to visualize all the various weightlifting exercises in order to be sure they are done right. Visualization can be performed in conjunction with formal mediation sessions or they can be done as you go to sleep at night. Regardless of how it is done, visualization is highly recommended to perform. It will aid your ability to gain lean muscle tremendously.

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Diets and how to gain lean muscle

On April 24, 2010, in Diets and Muscle Building, by Big D
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gaining muscle dietMany people have serious questions regarding how to gain lean muscle mass. They have these questions because many of their best efforts to gain such mass have proven less than successful. For most people, the problem with gaining muscle mass rests in their diet.

They simply are not eating enough calories in order to pack on the muscle. The average male needs to eat at least 2,500 calories. Those that eat this amount of calories and start a weightlifting program will notice themselves looking a lot lighter and, perhaps, they will also start to look more defined. However, they will not develop a thickly muscled and ripped appearance. This is because they are not ingesting enough calories in order to gain lean muscle mass.

So, here is an important step you must take when you want to pack on the muscle. You would need to add at least 500 calories per day to your diet in order to gain lean muscle mass. This is particularly true of those hardgainers that have a metabolism that can make packing on muscle difficult. Unfortunately, most people make a huge mistake when they increase their calorie intake. They eat any and all calories they can get from any food source. You DO NOT want to ingest your additional calories from poor food sources. This will simply lead to packing on a lot of fat as opposed to reaching your actual goal to gain lean muscle mass.

What is a good way to add those extra calories? Well, a few servings of fruit and a side salad during the day would be a great way to add 500 solid and helpful calories. These food sources will also provide extra nutrients, vitamins, and minerals. This will further add to the benefits of these additional calories.

Some may have concerns regarding eating larger meals due to the presence of the additional calories. The way around this would be to eat 5 – 6 smaller meals per day as this would be an easier process. It would also speed up one’s metabolism which would reduce fat and aid in the development of a ripped look. Actually, regularly lifting weights and achieving one’s muscle mass gaining goals will certainly further speed up the metabolism. So, there is no reason to worry about the extra calories as they will be consumed by the body provided they are healthy calories and not “slop weight.”

What about those that want to gain lean muscle mass and have problems eating those extra calories? The option of purchasing weight gainer shakes remains a viable option. For those not familiar with these shakes, they are high calorie shakes designed to help those that have very fast metabolism that make gaining muscle mass difficult. These shakes are easy to make and deliver great results. Just be wary of the sugar content on the brand as you want to avoid calories deriving from sugar. The low sugar brands, however, will certainly help you gain lean muscle.

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Tips on increasing muscle mass

On April 23, 2010, in Increase Muscle Mass, by Big D
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If you are trying to gain muscle mass, there are many things that you can do. It doesn’t matter what you currently weigh or how weak you are at this point. Everyone has got to start somewhere. The hardest part will be getting started, and that will be your first step.

The worst case scenario is that you are somewhat out of shape and in doubt that you can gain lean muscle. The first thing everyone needs to do is to start eating properly. This means at least six small meals per day with at least one or two servings of protein, fiber, dairy, and low-glycemic carbohydrates. You have to eat if you want to gain lean muscle. If you overweight, you still need to eat. If you are underweight, you may need to eat 200 to 300 calories more.

The next step to take to gain lean muscle mass is to hit the gym. Make sure that you consume a pre-workout meal within 90 minutes of working out. The pre-workout meal is essential for the energy that your body will need while working out.

Since you will be focusing on gaining lean muscle, the first 20 to 30 minutes of your workout will need to consist of an intense weight-lifting regimen. It is very important that you focus on your weight-lifting first so that you can exert the majority of your efforts toward attempting to gain lean muscle. If you are one of those people who believe spending hours in the gym is the way, then it’s no wonder you haven’t been able to gain lean muscle. There is no way to get the body you want if your body is always being overworked. Just remember to keep your workouts fairly brief, never exceeding a max of 45 minutes – weight-lifting and cardio combined. If your goal is gain lean muscle, you will need to get in there and hit the muscles hard. This means no messing around with light weights. If you are a beginner, you may consider starting off with a small warm-up, but that is it. Remember that you do not have much time before you will need to feed your muscles again. A good workout to gain lean muscle is going to consist of doing about six sets of eight per muscle group. Make sure that you work about two to three muscle groups per workout.

Once you have finished your workout, you need to go get a source of protein as soon as possible. In order to gain muscle mass, you must be certain that you obtain your protein source within 90 minutes after your workout. If your muscles do not receive protein sooner than later, your body will begin to feed off it’s own muscle in an attempt to refuel. You might want to consider having a combination of a protein shake, a tuna sandwich on whole grain bread, and an egg, or some peanut butter on apple slices. You can easily gain lean muscle by making certain that you eat as much protein as possible. A source at least once every two to three hours should be sufficient enough. The next thing you are going to do when attempting to gain lean muscle is rest. You do not need to rework the same muscle group for at least 48 hours because it needs time to heal and grow. No progress can be made when the muscles are fatigued. They can only grow when resting. In the meantime, you might want to focus on cardiovascular fitness or working another muscle group, just remember to give your body plenty of time to rest and recharge for the next intense workout session so you can actually gain lean muscle.

You should be able to gain lean muscle in a few weeks if you follow all of these steps. The most important part is to stay consistent. Remember that you cannot overwork your body. Staying consistent means reworking the same muscles every few days, not everyday. As you an see, anyone can gain lean muscle, it’s just a matter of trying.

Here is a clip of the greatest bodybuilder ever:

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