LEGAL STUFF

© 2011 Mike Westerdal

All Rights Reserved. International Copyright
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You are welcome to share this Special report with others. You may NOT, however, edit it,
extract from it, change the contents or offer it for sale in any way shape or form. Trust me.
It’s not worth the felony charges, fines, possible prison time and bad charma.

NOTICE
The information presented is not intended for the treatment or prevention of disease, nor
a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should
not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your
physician’s approval before beginning this or any other exercise program.

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 Introduction
Your time is valuable and so is mine so let’s cut right to the chase and get down to
business.

The Internet has helped us spread information at a super high speed rate. This
is awesome, but it has also created an overload of muscle building information
making it extremely hard to know who you should listen to.

I know first-hand that when I’m researching a topic it’s not uncommon to find
conflicting information.

In my opinion we need to get back to the basics and learning some fundamental
principles of packing on muscle mass.

I’ve been a personal trainer and fitness professional having helped thousands upon
thousands of clients build the body of their dreams. In this free report I’d like to
share with you 4 fundamental guidelines when it comes to gaining muscle weight
fast.

You’ll want to forget what you think you know and read this report with an open
mind or it won’t do you any good. Take it from me, the guy who weighed 155 lbs
soaking wet in high school who currently weighs over 225 lbs of rock solid muscle.

My life has changed for the better and I want to help you do the same. Let’s begin!

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 My Best 3 Tips for Someone
Starting Out That Wants to Build
Maximum Muscle Strength & Size in the
Minimum Amount of Time
A guy just starting out who wants to build maximum muscle strength and gain
size in the minimum amount of time has to follow a basic plan to get the results
he wants. That means understanding three underlying fundamentals to building
strength and getting big:

■ 1) Don’t over-train;
■ 2) Eat enough of the right kinds of foods; and
■ 3) Follow a proven lifting plan.
■ Avoid over-training

Muscles don’t grow while we’re lifting—they get

big when we’re recuperating and recovering.
Without getting too scientific or complicated,
the basic theory of muscle growth is that lifting
weights essentially “breaks down” muscle
fibers—growth is the result of the body’s
response to try and protect the muscles from
future stress. Basically, lifting “injures” the
muscle and recovery “repairs” it by making it
bigger and stronger.

So even though it doesn’t feel like it to us, it’s

after the intense training sessions that the real
work is going on. In fact, rebuilding of muscle
tissues peaks at about 24 to 36 hours after

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we train and will continue for up to 72
hours. So don’t train more than 3-4
days a week and only train each body
part once a week so it has sufficient
time to recover.

Eat enough of the right

kinds of foods

Like most everything else about

bodybuilding, the basic fundamentals of
nutrition are pretty simple: 1) nutrition
provides the body with the fuel it needs
to function; and 2) you have to take in
more calories than you burn in order
to put on weight. Yeah, it’s a little more
complicated than that, but those are the
basics. Your body needs to get plenty of
the building blocks for muscle growth:
protein, carbohydrates and healthy (unsaturated) fats. The right bodybuilding diet
doesn’t just “happen,” it requires planning and effort.

In terms of nutrition, you’ve got to define your goals and develop an eating plan for
getting there. Understanding your body is a key part of developing that plan. You
can do that by measuring your body fat and determining what your daily calorie
needs are based on the amount of activity that you’re doing every day right now. To
grow, you need to take in more calories than you burn. Knowing how many calories
your body needs every day just to maintain the same weight will allow you to figure
out how many calories you need to take in every day so you can reach your goal of
building mass.

Once you know how many calories you need to take in every day, you can then go
about making an eating plan that will help you reach your goal. Because you want

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to build lean muscle, make sure there is plenty of lean protein in every meal, along
with healthy carbohydrates and a limited amount of unsaturated fat.

Follow a proven lifting plan

The best way build maximum strength and size is to focus on lifting heavy weight
with fewer repetitions first, before moving on to medium weights with higher reps.
Lifting heavy weights using compound exercises is a really effective strategy for
gaining and building mass in the shortest amount of time. Compound exercises
involve more than one joint and sometimes several different muscle groups. They
move the body through multiple joint movements whereas isolation exercises move
the body through single-joint movements.

A barbell squat is a compound exercise and a leg

extension is an isolation exercise. It involves the
use of multiple muscle groups and requires you to
bend at the ankles, knees, waist, hips and even to
a point—your shoulders. On the other hand, a leg
extension uses one joint—the knee.

Compound exercises enable you to lift heavier

weights and simultaneously work more muscle
groups than isolation exercises. This is not only
a time-saver in the gym, but it also provides for
maximum stimulation of your muscle fibers.

Compound exercises make sense because

the body is a machine that includes all kinds of
different systems that work together to function
as a single unit. If you’re just isolating and training
your muscle groups independently of one another,
you’re not getting the maximum benefit. Also,
when you just strictly isolate and train certain

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 muscles or muscle groups at the expense
of others you can develop imbalances,
which will diminish overall performance
and can result in serious injuries.

So there you have a basic, effective

strategy for building maximum muscle
strength and making size gains in the
least amount of time. It’s not that tough to
master—it just takes an understanding of
a few underlying fundamentals, keeping it
simple and following through.

For a much more in depth explanation

and day to day plan you can follow to help
you pack on up to 25-35lbs of muscle in
12-Weeks, be sure to invest in the Critical
Weight Gain Program

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 The Big 3 Mistakes You Must Avoid
When Trying to Get Big
Not paying attention to the basics—proper form, plenty of rest and good nutrition—
are the three biggest mistakes that I see beginners make all the time. They see the
ripped and shredded guys in the magazines and say, “That’s what I want to look like,”
and dive right into lifting without having a clue about what they’re doing, if they’re
doing it right or even if they’re doing their bodies more harm than good. They don’t
pay attention to three essential basics of building strength and getting big—workout
hard, then rest, eat and grow—but a lot of guys just don’t seem to get it.

First, I always see new guys starting out

jumping right into advanced isolation
volume routines that they see in the
magazines. It’s ridiculous because they
don’t even have a base and here they
are trying to do routines that pros have
spent years building up to. And not only
do they not get the results they want but
they’ll be lucky if they don’t seriously
injure themselves. You’ve got to build a
base first—understand and master the
fundamentals before moving on.

To build strength and build mass you want

to focus on lifting heavy weights doing low
reps. The way to do it is to work your way
up though—make sure you’ve the form
down and progressively build up the weight.
Building the body you want doesn’t happen
overnight.

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Next, recovery is just as important as anything else in bodybuilding—it’s also the
one aspect most often overlooked by beginners. It’s great to be pumped about
working out but too often, beginners overlook recovery. They wind up spending
way too much time in the gym and when they don’t get the results they want they
compensate by spending even more time in the gym. Eventually, they get totally
burnt out and discouraged—convinced that they can’t build muscle no matter what
they do. They forget that allowing your body sufficient time to rest and recover is
absolutely essential—that’s when increases in strength and muscle growth occur.
If the muscles haven’t had sufficient time to recuperate, then they won’t be at won’t
be at maximum strength the next time you work out. And if you keep up the same
pattern then you put yourself into a self-defeating cycle where you’ll never see
any increases in strength or size. Over time, this can even lead to Overtraining
Syndrome, which is a prolonged condition that is marked by decreases in
performance combined with mental and physical problems. Overtraining and not
allowing enough rest and recuperation time also considerably ups your chances of
injuries.

Finally, I see guys making a lot of mistakes in their approach to eating. Proper
nutrition is what drives strength gains and muscle growth—the right diet is essential
to making gains. Without it, you’re lost. Guys just starting out need to learn
everything they can about how to eat properly if they want to build lean muscle
mass.

First, a lot of times newcomers eat everything in sight trying to get big. They think
that just eating more, more, more of everything is going to work but it doesn’t. Sure
your muscles might get big and strong but they’ll also be surrounded by layers of
fat. And if your goal is to build a body to be proud of, that’s not going to work.

Second, beginners sometimes fall for “fad” diets cutting out all carbs and all fats
or something similar, hoping for quick results. Yeah, protein is important to muscle
growth, but so are carbs. Our muscles also need a certain amount of healthy fats
to function too.

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Lastly, I also see guys relying too much on supplements and protein shakes and as
a result, they don’t pay close enough attention to what they eat. They’re hoping for
a “miracle” in a bottle but it doesn’t happen. Protein shakes and meal replacement
shakes are great in moderation but they can’t be the foundation of nutritional
intake. The same thing goes for supplements. They are called “supplements”
because they are intended to supplement the nutrition we get from the foods we
eat, not be the primary source.

So those are the three biggest missteps

that I see beginning bodybuilders make in
their quest to get big. But if they do their
homework, learn from the experience of
others and focus on working out hard,
getting plenty of rest and eating properly,
they’ll get the results they want.

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 Killer Nutritional Guidelines
for Building Muscle With Out Getting Fat!
In a good bodybuilding program, nutrition is more important than training or
supplements—it is the driving force to gaining lean muscle mass. Without access
to a good supply of proteins, carbohydrates and fats your muscles won’t have the
fuel they need to grow and your body won’t be able to recover like it needs to.
A guy can train and lift weight like an Olympic Weightlifter but if he doesn’t pay
attention to the foods he eats and hasn’t got a solid nutritional foundation, he’ll wind
up looking like a big, strong fat guy, not a bodybuilder.

The most important nutrition “guideline”

I can offer is this: every person is
unique. A diet that works wonders
in one guy may not do the trick for
another. You shouldn’t just look at
a “super mass building diet” in a
magazine and automatically expect it
to work for you. The person who wrote
that particular eating plan may have
very different nutritional needs than
yours. I also don’t recommend paying
too much attention to protein/carbs/fat
ratios like 40-30-30 or others. They can
throw you off track and again, that may
not be what your body needs to hit
your targets.

So if your goal is to gain lean muscle

and shed fat at the same time, you
have to start from a framework of

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understanding exactly what your body needs in terms of nutrition in order to
accomplish that goal. And to do that, you need to know a few things about your
body.

First, the total number of calories you e is going to be where the muscle growth
comes from. If each day you burn more calories than you eat, you’ll lose weight,
not gain it. But to know how many calories you need to eat every day to gain
weight you first need to know how many calories a day your body uses. To do that,
you start by figuring out how much body fat and lean muscle your body has right
now. This will help you identify how many calories you need to eat every day to
reach your growth goals each week.

Knowing your percentages of lean muscle and body fat lays the foundation for the
three elements that will enable you to develop the right nutritional plan for your
body and put you on the fast track to gaining lean mass while shedding fat. These
are the keys:

1. Know your resting metabolic rate (how

many calories you burn at rest);

2. Figure out your activity rate (sedentary

1.2; moderate 1.4; active 1.6); and

3. Use that information to figure out exactly

how many calories you need every day to
maintain the same weight and then adjust
your calorie intake up for muscle growth.

Now you can go about getting into the

specifics of building a nutritional plan.
Start off by writing down your goals. Be
sure to keep them someplace where you’ll
see them every day and keep a journal of

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everything you eat. You need to be able to track your progress and be certain that
you’re on the right path. (Note: The Critical Weight Gain Program shows you how
to calculate all these numbers and comes with a diet plan and exercise program to
follow.)

To gain mass and shed fat, protein needs to be focal point of your diet—but don’t
forget that you do need carbs and healthy fats too. The bodybuilder who wants
to put on lean mass and lose fat should keep his protein intake at about 2.5
grams per pound of body weight. About 15% of your total calorie intake should
come from fats—stick to healthy, unsaturated fats though. The remainder of the
calories should be carbs from vegetables, fruits and whole grains. Stay away from
processed foods—they’re loaded with “empty” carbs that get converted right to
sugar (and fat).

Here are a couple of other useful tips:

1. Don’t just eat three meals a day. Break your caloric intake into 5-6 meals to be
eaten throughout the day. This results in more efficient metabolism of calories
and nutrients and keeps us from getting hungry and giving in to unwanted snack
binges.
2. Protein shakes and meal replacement shakes (MRPs) are a convenient and
efficient way to curb any between meal hunger pangs. They’re also great for
supplementing your intake of protein, vitamins and minerals that contribute to
muscle growth.

So there you have it—a basic nutritional framework for gaining mass while
shedding fat. And knowledge of your own body and its unique needs is the key to
putting you on the right path to hitting your goals.

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 Create A Solid Foundation
of Muscle Building Principles Before
Getting Distracted By
the Latest Greatest Breakthrough.
Building a solid foundation is I think the most important thing for someone who is
just starting to focus on. Without it you will never see the results that you want to
see.

Since modern bodybuilding emerged as a sport a hundred years ago or so, the
basics haven’t changed: lift, eat, rest and grow. It’s about understanding and
sticking to the core exercises that are the “center” of our strength and keeping it
simple.

The squat is a killer exercise that helps build overall mass because it involves
multiple muscle groups. Not only do squats build muscles in the legs, hips and
lower back, but they also cause your endocrine system to release a burst of
hormones, helping to stimulate muscle growth throughout the body. Yeah, your
legs are doing most of the work but the entire rest of the body is working in way
or another to stabilize the weight. Basically, it’s an exercise that creates a “mass
building” environment that promotes growth throughout the body.

The deadlift is one more core exercise that uses more than one muscle group and
should be part of good routine. Like squats, the deadlift is a core power movement
that uses nearly every muscle in your body to some degree. The main areas of
focus are the back and thighs but you’ll see gains just about everywhere both
because of the involvement of other muscle groups and the release of hormones
that stimulate overall muscle growth.

The bench press is the other core area where guys need to keep their focus. It is

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the key exercise that is going to build a strong, powerful chest. To build mass go for
heavier weights with fewer reps before using medium weights with higher reps.

Since your goal in doing these and other exercises is to gain mass then you
ought to understand the concept of progressive overloads. It refers to gradually
increasing the stress placed on the body during weight training. The technique
is also used in strength training, high intensity training (HIT) and even physical
therapy programs. Why? Because it works. The fact is that our muscles will only
grow when they are challenged and called upon to exert a greater magnitude of
force—it’s the nature of the human body’s adaptive processes.

Progressive overload forces your body to change because you are continually
challenging your muscles to do more work than what they’re used to doing.

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There are lots of different ways to use progressive overload: increasing weight,
increasing the number of sets, increasing the number of reps, decreasing rest time,
or just increasing intensity. If your goal is to get big though, you should focus your
overloads on higher weights/fewer reps followed by medium weights, increasing
the number of reps.

And while it’s a great technique, progressive overload won’t keep working forever.
Eventually, you’ll see diminishing returns on your efforts. When bodybuilders
repeatedly use the same training method over and over trying to raise their
strength level, they eventually stall and hit a plateau. This is completely normal—it
happens to everybody now and then. The conjugate method is a technique to
avoid that stall or get past the plateau. The conjugate method is a system of
weight training developed in the USSR and popularized by the Westside Barbell
club in Columbus, Ohio. The word “conjugate” literally means “to join together.”
With that bit of knowledge if you’re deducing that the conjugate method is a “joining
together” of multiple techniques, then you’d be correct.

Using the conjugate method, individual lifting exercises are linked together,
enabling you to increase the amounts of weight you can lift thus gaining more
muscle. The key though is that each of the exercises has to be close in nature
to each other. In other words, you’re using multiple techniques to directly and
indirectly target specific areas. When you stop seeing the results from what you’re
doing, then you choose exercises that hit the muscle groups from slightly different
angles. This keeps things fresh and enables you to continuously see gains.

The last bit of advice I would have for guys just starting out or getting back into
training is that it is absolutely essential to get the form and technique right. Not
only is it crucial to getting results but it is equally important to avoiding injury. By
cheating, anyone can lift more weight but that doesn’t help increase your strength
or build muscle. All it does is waste your time and lead to injuries. You’ve got to
make sure that your form and technique are correct before increasing the weight.
So get the form right, stick to the basics, focus on the core areas and don’t give up
and you’ll get the results you want.

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 About The Author:
Best-Selling fitness author
Mike Westerdal is the owner
of [Link] a fitness
publishing company.

He earned his BS from Central CT

State University where he
played four years of D-IAA football.
After college Mike acquired his
certification as a personal
trainer with the American Council on
Exercise.

Westerdal is a contributing muscle writer for various iron magazines including

REPS!, Powerlifting USA and numerous online
publications.

Mike is a power-builder at heart. He wants to be strong, healthy and look good at

the same time and is constantly stepping out of his comfort zone whether it’s to
compete in powerlifting or run an adventure race.

As a skinny athsmatic teenager that struggled himself to gain weight he knows

what it takes to pack on muscle size fast even if you have bad genes or consider
yourself a hardgainer.

In fact if you’re having trouble putting on muscle weight Mike has been through it
already and can help you.

He has partnered with bodybuilding expert Bryan Kernan to create the ultimate
weight gain system………

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 Introducing...
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