The Official Muscle-Build.com Blog

I got this tip from Doberman Dan, author of Hyper Muscle Growth. This is a killer tip for boosting your muscle gains through the roof! It's something all of us successful hardgainers have done, but we often fail to mention it because it's so innocent and obvious that we forget to mention it in our newsletters, tips, blogs, and sites.
 

Dramatically Increase Your Calories for 3 Days

You will never achieve a positive nitrogen balance with a low calorie diet. It takes raw materials – carbs, protein and fats – to build new muscle mass and support recovery. Increasing your calories by 50% (from 3,0000 to 4,500 per day, for instance) for three days can spur growth while adding little if any bodyfat. The key is to limit the increased calories to a designated three day period; you'll be able to stimulate growth by improving muscle sensitivity to insulin and by providing more carbs for glycogen storage.

If you are in an overtrained state – and if you're not gaining any new muscle mass, this is probably the case – the additional calories will promote anabolism before fat storage is able to kick in. That's why you want to limit the 50% increase to a three day period. After that time, return to your typical intake of daily calories; you'll have stimulated new growth without adding unwanted fat.

Get more of these super tips that work especially well for hardgainers by clicking the link below –

Hyper Muscle Growth

Here's an interview with Jason Ferruggia, creator of the famous Muscle Gaining Secrets muscle-building course. He has a new course out called Triple Threat Muscle that is on sale now for $47 through Thursday. Friday, the price goes up to $77.

At either price, it's a fantastic bargain. Jason provides real-deal muscle-building info.

Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?

The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?

To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.

Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.

The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?

My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.

The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.

I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.

And finally, what general tips can you give to our readers who want transform their bodies?

• Strength train 3-4 days per week.
• Lift heavy and keep most of your sets in the range of 3-10 reps.
• Don’t go to failure.
• Train each body part 2-3 times per week.
• Don’t do more than 12-16 total sets per workout.
• Always strive to get stronger.
• Eat natural, organic foods and avoid anything processed.
• Sleep 8-10 hours per day.
• Minimize stress.
• Get out in the fresh air and sun more often.

If you order Triple Threat Muscle through this link, I will send you a special bonus package that consists of the following awesome products:

1. Lifetime Platinum Membership to the Muscle-Build User Forum (check it out here – there are a TON of benefits to joining and joining is FREE but only if you order through my link) (Conservatively valued at $27 because one of the many benefits is free access to the entire Muscle-Build.com electronic library)
2. Hardgainer Manifesto, the definitive bible to gaining muscle when nothing else works (a $37 value)
3. Mega Arms which will show you how to build up to a half-inch of upper arm muscle in one day (valued at $10)
4. Body Tracker Software. This is a killer tool that tracks your workouts, diet, and progress.
5. Muscle-Building Meal Plans. These cover various daily caloric intakes for different gain weight goals.

Hi everybody, I wanted to share a little marital bliss with you (don't worry, it's not what you think!) – yesterday (St Patrick's Day) was my 9th wedding anniversary and the wife and I got a night away from the house and kids and spent a night on the town.

Needless to say, I'm stoked!

So I wanted to share some cool product news with you.

As you may know, I am the publisher of several muscle-building programs and I'm going to show you how to get them for dirt cheap.

The Hardgainer Manifesto normally goes for $37. You can see that here. But I've put together an experimental website where I've dropped the price to $27.

However, I'm going to show you how you can get the Hardgainer Manifesto PLUS Mega Arms for only $17.

Here's how –

Go to Mega Arms and order it for $7. In the order process, you'll be presented with a "One-Time Offer" for Hardgainer Manifesto for $10 (you won't find a lower price anywhere for material of this quality).

There, you're done. $17 for both manuals.

I won't be leaving the price for the "One-Time Offer" at $10 forever, so don't delay. Act now! Operators are standing by!!

(Not really, but I always wanted to say that.)

I also want to mention that if you sign up as a PAID Platinum member on the Muscle-Build.com User Forum, you can get lifetime access to the user forum and all that that entails, including access to everything I've written already PLUS anything I write in the future for Muscle-Build.com. There are two ways to pay – $5 a month or $27 once (do the math).

I know we're all in a hurry to get big, lose body fat, and otherwise enhance our athletic performance. In that light, I'm starting a series, a Top Ten if you will, on getting things done better and faster.

The first part of this Top Ten is all about building muscle: What are the tricks, tips, and techniques for building muscles that are bigger, faster, and stronger?

Without further ado, here they are:

1. Do compound exercises like squats, deadlifts, bench presses, rows, pull-ups, and overhead presses. In that order of preference. These exercises stimulate more muscle growth because they employ more muscle fibers at once, cause increased growth hormone production, and also facilitate the mind-muscle connection.
2. Do 2-4 sets of each exercise.
3. Do sets of 6-10 reps.
4. Train to concentric failure on the last "heavy" set of at least one exercise per workout. This means that if you work chest, back, and shoulders, do at least one set of Bench Presses, for example, until you cannot do another rep without help.
5. Throw in a forced rep or two every few weeks.
6. Cycle your training. Don't go stale. I suggest using mini-cycles of 3-6 weeks on, one week off. The harder you train, the fewer weeks of hard training you do before a rest.
7. Cycle your supplementation. I suggest 3 days on, 1 day off. Repeat. Make your diet coincide with your training. This means that every 3 to 6 weeks, you take some time off.
8. Work toward progress. A little progress is better than none at all. Tweak here and there to keep progress moving. There's no sense in trying to build Rome in a day. It won't work and you'll get hurt and/or disappointed.
9. Get plenty of rest and drink a ton of water. Reduce inflammation by cutting out junk food including sugar, high fructose corn syrup, caffeine, and other crap. It does you no good. Even if it tastes really yummy and gives you a killer buzz. Nothing in life comes easy.
10. Everything is subject to change. Nothing is written in stone. Including these "rules."

That's it for now. Next up: Fat-loss Top Ten.

You may notice some new buttons on the Muscle-Build.com site. Yes, there are Forum and Sales buttons, and NO, they are not functional! They are future features of the site that I hope to bring to you.

However, I've not had time to set everything up.

You may remember that I sent out a reader survey a while back. That's where the Forum idea came to bear. Some readers really want a user forum. So I've started to make one. I'll let you know when it's live. The Sales button is going to be a redirect to another site I've put up where I'll be selling some fitness courses. Some you've already seen, like the Hardgainer Manifesto.

Others will be new. I'm working on a 16-week course that will take you from looking like this: 

To this:

In 4 months. Of course, your mileage may vary. Results not typical! Arnold was awesome. But you can go from fat (or skinny) to buff in 4 months with hard training, diet, and dedication. Anyway, that's the update. Two new features for Muscle-Build.com coming online. Hopefully before the end of the year. Stay tuned. Or, better yet, sign up here for all the updates to the site.