INTRODUCTION Congratulations. Your body—and your life—is about to change. And I should know. I’m the Training Director for Men’s Fitness and Muscle&Fitness magazines, and the author of 101 Best Workouts of All Time. I'm also a Certified ¥ - Strength and Conditioning Specialist, and I’ve tried just about every muscle-building program known to man. I’ve spoken to every major trainer and nutritionist in the fitness industry, and tested their theories on both myself, and tens of thousands of readers. My job for the past decade has been—quite simply and in no uncertain terms —to help men like you pack on muscle. If you've ever wondered why you couldn’t grow muscle as quickly and effectively as some other guys, wonder no more. With this book, you have the answers to all the questions that have held you back from your goals in the past. The tltimate answers to training, dieting, supplementing, and organizing your life outside the gym lie within these pages. We’ve supplied the plan, but it’s up to you to put it into action. The 21-Day Big Muscle Plan isn’t complex, but it isn’t easy. To see impressive growth in 21 days, you'd better be prepared to work for it. By embarking on this plan, you're going to be testing your body in new ways, demanding that it respond with new muscle and a hard, chiseled core. You will see results—dramatic results— very quickly. But you'll have to follow it to the letter.