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The Ultimate Guide to

Building Muscle
What You Are Getting
From This Course
What You are Getting in This Course
● How to gain 20, 30, 40+ pounds of lean mass
● How, what, and when to eat to enhance muscle gain
● Preventing fat gain while bulking
● The best exercises and workouts for gaining muscle
● The ultimate list of Mass Gaining Super Foods
● What NOT to eat while bulking
● The secret weapons to enhanced muscle building
● The truth about strength and muscle mass
Reasons Why You Are
Dying to Get Bigger
Why You Are Dying to Get Bigger
● To reach your genetic potential
● To get stronger
● To feel better
● To eat MORE FOOD
● To be feared or intimidating
● To get better at a sport or activity
● To enable yourself
Everything You Need For
This Course
Here’s what you need...
● Comfortable workout clothes and shoes
● Gym or access to workout equipment
● Weightlifting gloves (optional)
● A slightly bigger budget for groceries
○ Be Excited!
○ You are gaining the muscle you never thought you
The 4 F’s of Gaining
The 4 F’s
1. Feeding
2. Fitness
3. Ferocity
4. Future Planning
● Defined: How you are fueling your body
○ The nutrient balance you need to gain muscle
○ Eating frequency
○ Calorie quality
○ Caloric Net: Eating more food than you are burning
● Fitness: Your mass gaining workout regimen
● Essential for building quality, lean muscle mass
● The best exercises to gain muscle
● The most effective workouts to gain lean mass
● How to create your own mass gaining workouts
● Defined: the focus and intentionality you need to
● Gaining lean mass is a commitment
● The intensity you need in approaching every workout
● Eat like it is YOUR JOB
● Don’t give up, and keep yourself motivated. Look at how
far you’ve come!
Future Planning
● Defined: Where do you want to go next?
● Ask yourself these questions on your way to and at your goal
○ Am I making consistent gains? (size, weight, strength)
○ Am I satisfied at my goal weight? Size? Shape?
○ How do you feel and look when hitting your first goal?
○ Do you want to gain more mass? Or lean up?
● How to maintain your gains, moving forward
● How to break through plateaus
Can You Stay Lean While
Building Muscle?
Yes and No...
● Depends largely on your genetics
○ Carbohydrate and sugar tolerance
○ Ability to gain or lose weight
○ Body Type
■ Ectomorph, Mezomorph, Hybrid
● Most of you WILL maintain your leanness, because the
skinny guys who can eat about ANYTHING, are the
ones who want to get bigger.
Clean Bulk vs. Dirty Bulk
● Clean Bulk (Hard Route)
○ For those of you who don’t have much trouble
gaining weight.
○ Eating A TON of clean, nutrient dense calories.
○ Low in sugar
● Dirty Bulk (Easier Route)
○ For those of you who have trouble gaining any
The Eating Mindset that
Will Change Your Body
Estimating Your Resting Metabolism
● You can get a good idea of what your daily resting
metabolism is by taking your weight in pounds and
multiplying that number times 10
○ Example: Someone who weighs 180 pounds would
have a resting metabolism of 1,800 calories/day
○ Example: 240 pounds = 2,400 calories per day
● This is the number of calories that those individuals
would need to eat to MAINTAIN their weight
Your New Mindset
● You need an EXCESS of quality calories to gain lean
muscle mass
● Net Positive = Eating More Calories than you are
● Eating is your new job and will dictate 80%-90% of your
mass gain
What you need…
● Balance of proteins, carbohydrates, and healthy fats
(*Macronutrient Balance)
● The best sources for those nutrients when gaining mass
● How many calories you need from each macronutrient
● Cycling your diet appropriately to maximize your results
● Your macronutrient balance will vary with your body
type and genetics
● How to calculate your numbers for gaining mass...
Your Macronutrient Balance
● Your macronutrient balance is what percentage of your
diet consists of carbohydrates, proteins, and fats
● Macronutrient Balance for Gaining Mass
○ Carbohydrates: 40%
○ Proteins: 30%
○ Fats: 30%
How Much Should You Be Eating?
● Start with 10-20% MORE calories than your resting
metabolism (RMR).
○ RMR = Weight x 10
○ Mass Gaining Calorie Goal = (Weight x 10) x 1.1 OR
● Example
○ RMR: 220 lbs x 10 = 2,200 calories/day
○ Mass Gain Goal: 2,200 x 1.1 = 2,420
○ OR 2,200 x 1.2 = 2,640.
If You Have Trouble Gaining
● If you don’t gain mass on this eating protocol or start to
plateau, I normally raise my daily calorie intake to 1.5 to
1.75 times my RMR
● For example...
○ RMR: 170lbs x 10 = 1,700 cals/day
○ New Mass Goal: 1,700 x 1.5 = 2,550
○ OR 1,700 x 1.75 = 2,975
Mass Gaining Super
My Go-to Super Foods
● Eggs
● Meats: Beef, pork, chicken, turkey, fish
● Sweet potatoes
● White potatoes
● Whole grains (oats, bread, etc.)
● Whey protein
● Peanut butter, Almond Butter
● Spinach and Kale
● Coconut and/or almond milk
Next Level Nutrients
If you have trouble gaining muscle mass after 4 weeks of
testing, these foods will help you raise your calories intake
and gain mass.
● Whole Milk or Raw Milk
● Protein bars
● Mass Gainer
● Nuts and nut butters: Cashews, Almonds, Pecans, etc.
Mastering Nutrient Timing
for Bigger Muscles
My Pre-Workout Recs.
● 1-2 hours before your workout, eat one of these
○ High calorie protein bar
○ Peanut butter sandwich on 100% whole wheat bread
○ Whole wheat bagel with peanut butter
○ Whey protein shake with oats and peanut butter
○ 1 sweet potato with coconut oil, olive oil, or real
During Your Workout (*Optional)
● 30-40 grams of whey protein mixed with water.
● Sip on this throughout the course of your workout and
make sure it is finished by the end of your workout.
My Post Workout Recs.
● Consume at LEAST 40 grams of protein within 2-3 hours of
ending your workout
● My typical post workout meal for mass gain
○ Protein shake: 30 grams whey, 8 oz milk or almond milk,
3-4 tablespoons peanut butter, 1 frozen banana, 1 cup of
○ 1-2 large sweet potato and/or PB&J sandwich
○ 16 oz. of fattier meat (beef, pork, chicken, turkey)
○ 4 large eggs
○ 1 cup of vegetarian refried beans
Your Biggest Food
Enemies in Gaining Mass
Blatant Enemies
● Too much Sugar
● Alcohol
● Not enough water
Sneaky Enemies
● Lack of commitment to eating and getting burnt out
● Not eating enough
● Cravings
Simple Tricks to Optimize
Muscle Gain
Nutrient Cycling
● Cycling your macronutrients to improve lean muscle gains
● Example:
○ Workout day: TONS of calories from proteins,
carbohydrates, and healthy fats (*Macro Balance)
○ Off day: less calories than your workout days, but still
eating more than you are used to.
■ Recommended Macro Balance for Off Days:
● Carbs: 20%
● Proteins: 40%
● Fats: 40%
Benefits of Nutrient and Calorie Cycling

● Resets your body’s nutrient sensitivity and

macronutrient utility
● Prevents excessive fat gain
Sample Meal Plans for
Gaining Muscle Mass
My Sample Meal Plan: Workout Day
● Breakfast
○ 2 100% whole wheat PB&J’s
○ 16 oz protein shake: 1-2 whole bananas, whey protein, 8-12 oz milk or almond
milk, ice
● Snack
○ Whole wheat bagel with peanut butter and/or protein bar
● Lunch
○ 4 whole eggs, 1 cup refried beans, 2 cups stirfry vegetables, 8-12 oz of meat
● Snack
○ Protein Bar
● ***Workout
● Post-workout
○ 1 large sweet potato, 16 oz. of meat, 1 cup refried beans, 4 eggs,
○ same protein shake as breakfast 1-2 hours after dinner
My Sample Meal Plan: Day Off
● Breakfast
○ 4 eggs, 1 cup refried beans, 2-3 oz or chorizo 1 PB&J sandwich
○ Protein shake: 1 banana, 30 grams of whey, almond milk, 1-2 tbsp peanut
● Lunch
○ 16 oz. of meat, 2-3 cups of vegetables, 2 tbsp of olive oil, 2-4 eggs
● Dinner
○ 16 oz grilled chicken, salad, 1 sweet potato
The Secret Weapons to
Advanced Muscle
Supplements and Muscle Gain
● Whey Protein or Mass Gainer: Liquid calories for easier
● Fish Oil: Omega 3 and 6 fatty acids for increased fat
recruitment, circulation, and injury prevention.
● Multi-vitamin
○ For macronutrient balance and filling in the gaps.
● Vitamin D
○ Known as “the steroid vitamin”
○ Increases energy production and muscle cell growth
The Mass Mindset for
Working out
Effort = Results
● *Lack of effort in the gym is going to lead to poor muscle
gain, increased fat gain, and subpar results.
● You have to put in HARD, SMART WORK in gym to
maximize your results.
Envisioning your Effort
● The RPE Scale (Ratings of Perceived Exertion)
● 1 = Lying on the couch
● 10 = about to vomit
● The average lifter floats between a 4-6
● YOUR goal is to maintain a 7-8 average for your
How to Identify Your Effort
● *Rule of thumb: Finish each set with 1-2 reps left in
the tank.
● By not working your muscles to volitional muscle failure,
we can keep your training intensity, frequency, and
volume high to maximize mass.
The Best Exercises for
Building Muscle
Compound Lifts
1. Pushing
2. Pulling
3. Squatting
4. Deadlift
5. *Shoulder movements
Your Go-to Exercises
1. Push: Bench press, DB bench, chest fly, cable fly, push-up
2. Pulling: Dumbbell rows, barbell rows, pull-ups, chin-ups
3. Squatting: Back squat, front squat, goblet squat, box squat
4. Deadlift: dumbbell and barbell
5. Shoulders: raises, fly, presses
Core (Abs and Lower back)
● Plank based exercises
● Anti-rotational exercises (Ex: Russian Twists)
● *Keeping a tight and strong core is ESSENTIAL to be
able to perform our big lifts safely and effectively.
What About Isolation Exercises?
● If time allows, you can perform these I exercises AT
THE END of your workout.
○ Curls
○ Tricep work
○ Calf Raises
● Compound exercises will already develop these muscle
groups, but you can use these in addition to add more
How to Build Your Own
Mass-Gaining Workouts
My Formula: Upper Body
● Select...
○ 2 chest exercises (Pushing Exercises)
■ 1 Press Exercise
■ 1 Fly exercise
○ 2 back exercises (Pulling or Rowing exercises)
○ 2 shoulders exercises
○ Optional: 1-2 Isolation Exercises
My Formula: Lower Body and Core
● 1-2 squat movements or quadriceps
○ Examples: Back squat, front squat, lunges
● 1-2 bending and lifting movements
○ Examples: Dead-lift or any bend-lift exercises.
● 1 Core Exercise
Training Details
Sets and Reps for Gaining Muscle
How many sets and reps should I be doing to gain muscle?
● *Keys to success with sets and reps
○ Total exercises per muscle group: 1-2 movements
○ Total sets per muscle group: 5-10
○ Total reps per major muscle group: 30-60
Breaking it down
● ***For muscle growth your body is going to respond
best to consistent changes in…
○ Types exercises you use
○ Number of sets
○ Number of repetitions per set
Example: Upper Body
Upper Body Day
● Chest
○ Dumbbell Chest Press: 5 sets x 5 reps
○ Dumbbell Flyes: 4 x 8
○ Total Reps: 57
● Back
○ Barbell Rows: 5 x 5
○ Dumbbell bent over rows: 5 x 5 on each arm
○ Total Reps: 50
Example: Lower Body
● Squatting Motion (Quadriceps)
○ Combinations
■ Back Squat: 10 sets x 5 reps = 50 reps
■ Goblet Squat: 5 x 5, Back Squat 5 x 5 = 50 reps
■ Box Squat 3 x 10, Dumbbell Lunges 4 x 5 = 50 reps
● Lifting
○ Combinations
■ Barbell Dead-lift: 10 x 5
■ Dumbbell Dead-lift: 4 x 8, Barbell Deadlift: 4 x 5 = 52 reps
Core Training
*At the beginning or end of your workout
● For Time or Reps
○ Examples:
■ Plank: 3 sets x 60 seconds
■ Russian twists: 3 sets x 20 2-count twists
Why less core training?
● For gaining mass, we are only doing 3 sets of one core
exercise per workout for 2 reasons…
○ 1) Many of the compound exercises you are doing in
your program for upper and lower body involve lots
of core engagement
○ 2) You don’t want to overtrain and expand your core
Rest Between Sets and
Recommended Rest Periods
● ***General Rule of Thumb: Rest only as much as you need
to between sets to that you can successfully complete your
goal repetition number.
Recommended Rest (cont.)
● Heavier Weight (5-7 reps)
○ Rest 1-3 minutes between each set
● Moderate Lifting (8-12)
○ Rest 1-2 minutes between sets
● Lighter lifting (12-15 reps)
○ Rest 30-60 seconds between sets
Your Mass Gaining
Training Program
Monday: Upper Body
Chest Arms
● Dumbbell Bicep Curls: 3 x 8-12
● Barbell Bench Press: 4 x 6-8
● Overhead Dumbbell Tricep
● Dumbbell chest fly: 4 x 8-10
Extensions: 3 x 8-12
● Barbell Row: 4 x 6-8
● 1 arm dumbbell row: 4 x 6-8
● V-raise: 3 x 8-12
● Bent over dumbbell shoulder fly:
3 x 8-12
● 5-10 minutes of moderate cardiovascular exercise (RPE
Scale: 4-6)
● 1-2 light warmup sets of each of your major muscle
group exercises.
Tuesday: Lower Body & Core
● Barbell Back Squat: 4 x 6-8
● Dumbbell Lunges: 4 x 6 on each leg
● Barbell Dead-lift: 5 x 6-8
● Core exercise of choice: 3 x 10-15 reps OR 30-60 seconds
Thursday: Upper Body
Chest Arms
● Dumbbell Bench Press: 4 x 6-8 ● Barbell Bicep Curls: 3 x 8-12
● Dumbbell Chest Fly: 4 x 6-8 ● Cable Tricep Pull-downs: 3 x 8-12
● Barbell Row: 4 x 6-8
● Bent over back fly: 4 x 6-8
● Shoulder Press: 3 x 8-12
● Dumbbell Pull-backs OR
Shoulder DB Fly: 3 x 8-12
Friday: Lower Body & Core
● Barbell Deadlift: 5 x 6-8
● Dumbbell Step-ups or Goblet Squat: 5 x 6-8
● Core exercise of choice: 3 x 10-15 reps OR 30-60 seconds
Rest Days: Wed., Sat., Sun.
Plan for your rest days
● Keep eating!
● Eat your Macronutrient Balance
● Stretch
● Hydrate (80-128+ oz. of water)
● Sleep
The ONE THING You Have
to do to Gain Muscle
● Your muscle aren’t growing when you are working out,
they are being broken down. They grow when you
REST (and eat).
● Stop putting off your sleep!
● Start treating it as an essential part of your mass
gaining program.
● Most health organizations recommend 8 hours per night
● How much sleep do you need to function at your best?
What About Cheat Days?
Cheat Days
● You probably won’t want one
● You probably won’t need one
● You are already eating a HUGE surplus of calories so
you will not need a bigger calorie influx day.
What About Cardio?
Cardiovascular Exercise
● Weight lifting IS cardio
● Steady state, long duration, cardiovascular exercise will
inhibit your gains
● What kind of cardio is okay for gaining mass?
Cardio for Mass Gainers
● Intense Sprints
○ Optional: 1-2 times per week
○ 5-15 minutes of sprint training post-workout
How to Sprint
● Location
○ Hill, field, treadmill, or any soft surface to run on
● Duration
○ 5-15 minutes
○ 20-30 seconds of sprinting followed by 30-60 seconds of rest
How to Break Through
Your Plateaus
● Take 5-7 days to reset
○ Change your workouts or stop working out for a
○ Lower your calorie intake to your normal amount
○ Take walks, stretch, relax, get lots of sleep
Make Changes to your Workouts
● Change the time of day you workout
● Change your split or program organization
● Change your exercises
● Change your sets and reps
● Workout LESS (2-3 workouts per week)
● Simplify your workout. 1 Movement Per Major Muscle
group instead of 2.
Thank You!
If you found that this program was helpful and enjoyable, listed below
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Thank You and Congratulations!
Congratulations and Thank You For Enrolling in and
completing this course!
Moving Forward
● You are well on your way to achieving your goals
● ENJOY this process! You are potentially transforming
your life forever
● If you need anything, feel free to contact me
○ Personal message
○ Discussion boards
● I LOVE what I do and am more than happy to help in
any way that I can.
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● Leave a 5 star review
● That would continue to help me, help others to achieve
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