We use tried and proven methods both in the gym and in your diet.  We like to give it to you straight.  Our purpose here is to just very quickly outline our three foundations to building massive amounts of lean muscle naturally and quickly.

Our three foundations are Nutrition, Training and Rest.

Nutrition.

No doubt in our minds this is where the biggest and most mistakes are made.

Just like in dieting to burn fat or loose weight, dieting to build muscle takes discipline and work.  Many argue that nutrition is the most important part of muscle building.  I’m not sure we would agree with that.  If you eat right but don’t train you won’t grow and visa versa.

If you don’t rest you won’t grow either.  Rather than see it as the most important part we see it as one of the foundations of muscle building without which you will not grow.

Some basic tips on starting your muscle building diet are these:

1. You should eat approx. 16 x your body weight in calories per day.
2. You should include 3 – 4 grams of carbs per pound of body weight per day.
3. 1 gram of lean protein per pound of body weight per day.
4. You should include plenty of essential fats into your diet and don’t forget to consume plenty of fruits and veggies.  A healthy body grows best.
5. Last tip here will be to eat often.  Start with a big breakfast and then eat every three hours right up until bed time.

Training.

One of the biggest mistakes that people make in this department is over doing it.  This is especially true of beginners or amateurs.

What tends to happen is something like this:

A person sets a new years resolution to stack on some muscle one year.

They fail to do adequate research to first arm themselves with knowledge to intelligently accomplish their goal.

They have all the motivation in the world and go buck nuts in the gym until they fail to see results.

They find some bull crap information on the internet that tells them that they can only build 7 – 8 pounds of muscle per year naturally.

They get frustrated and give up.

If this has never happened to you, count yourself in the minority.

We’ve heard this story 1000’s of times.  What you need is a simple but intense training regimen that abides by our motto for the gym; “get in, get done, get out”.

You only need to train for a maximum of 35-45 minutes at one time and you only need to do it 3 days a week!

You should always allow for a day of rest and recovery between training days.  Keep your weight high and your reps low.

The weight you use should leave you capable of 8 – 12 reps per exercise.  To get your time in the gym down we always recommend using compound exercises in super sets.

By compound exercises we me lifts or movements that require several of your bodies muscles to complete the lift.  Not only does working multiple muscles at once get your routine done with quicker it more effectively builds explosive functional strength.

Rest.

This is simple.

Take a day off between training days as we mentioned before.  Be sure to get plenty of sleep at night.  If it is possible, try to sleep on a fairly consistent schedule.  When you rest you recover and grow.  Without it you will significantly impact your results.

So, prepare yourself to face the  muscle building diet monster (it is possible to slay).  When you train, get in, get done and get out.

Finally, get plenty of rest.  If you make this the foundation of your muscle building plan, you will grow.

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