Attention Skinny Guys who can't build muscle or gain weight no matter how hard you try

"Why 95% of All Hardgainers are DEAD WRONG in How They Train for Massive Muscle Growth..."

Since you have landed on this website, it is safe to say that you are looking for ways or methods on how to achieve rapid muscle growth.

Great News....

You are at the right place. Throughout this website you will learn some amazing facts about the human body and how to increase your muscles naturally. You will also be guided to a resource that can help you to achieve your goal of growing muscles and gaining weight in just a few short weeks with simple and effective exercises.

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Ever Created for Skinny Guys and Hardgainers

Muscle Growth - 7 Simple Tips For More Muscle

Here’s a quick list of seven simple muscle building tips that you can start using immediately.

1. If you are a beginner do full body workouts.

2. If you are intermediate or advanced do upper/lower splits.

3. Load up the bar, keeping adding weight over time, and you will get strong.

4. Twenty five to fifty total reps per body part, twice per week will lead to huge mass gains in most intermediate to advanced lifters. Any more than that is not usually needed.

Click Here To Discover The Most Effective Muscle Building System
Ever Created for Skinny Guys and Hardgainers

5. To find your optimal squat stance get in the exact same position you would play linebacker in. That is usually pretty damn close. Note the angle of your upper body. That is the angle you want to be at while squatting down. If you are more upright than that you will be very weak and there will usually be too much stress on your knees. If you are leaning forward any further there will be too much stress on your lower back.

6. When in doubt do more chin ups, dips and pushups. These are still the best upper body mass builders around and nothing is bound to replace them any time soon.

7. All reps are not created equal. One set of 25 is not the same as five sets of five. Heavier weights will bring about an earlier recruitment of the fast twitch fibers and create more microtrauma. This will lead to more/faster myofibrillar hypertrophy. In simple terms you will build “real muscle” faster with lower rep sets.

Favorite Fast & Easy Recipes

So you think it takes so much time to prepare meals for
yourself? You're super busy, and when it comes to food preparation you might be super lazy. Become a master of quick, healthy, plant based meals that anyone can make in no time.

As I was searching around the Internet this week, looking for information about fast and easy recipes, I came across some really good resources. In particular, I found this one article which was really helpful. Here's the article. Tell me what you think.

Muscle Building Shake:
16oz sugar free almond milk
30-50gms (depending on bodyweight) of brown rice or pea protein
(or a blend)
1 cup organic mixed frozen berries
˝ cup frozen spinach (sounds gross but you can't taste it)
1 banana
1 cup raw oats
1 tsp cinnamon
1 tsp cacao nibs
Blend all ingredients until smooth. Add more water if thinner
consistency is desired. Pour and top with one tbsp goji berries.

Lentil Stew:
This is incredibly easy to make, healthy and packed
with protein.
1 carton veggie broth
1 carton of soup starter fresh from the grocery store (or just dice
up a 2/3 cup each of carrots, celery and onions)
1 bag lentils
1-2 cups sliced mushrooms
3 cups of finely chopped kale
Diced garlic to taste (I usually go light with the garlic)
Sea salt to taste
Red pepper (better for you than black pepper)
Bring all ingredients to boil in large pot then reduce heat, cover
and let simmer for 90-120 minutes, stirring occasionally. Add more
water if necessary to achieve desired consistency.

If you're in a rush, just throw in the broth, soup starter veggies,
lentils and spices and cook it for an hour. Easy as could be.

If you need more carbs you can dice up some potatoes and add it to
the stew or simply pour the lentils over some brown rice pasta when
they're done.

Mexican Beans & Rice
2 cups organic brown rice
2 cans organic black beans
2 cups frozen mixed peppers
1 sliced avocado
˝ cup frozen diced onions
Sea salt to taste
Red pepper to taste
Organic salsa
Cook rice in a pot by itself or if you're pressed for time get the
frozen pre cooked bags of brown rice from Trader Joe's or Whole
Foods. Put beans, frozen peppers in onions in a pan and heat them to desired temperature. Combine all ingredients into one big bowl when hot. Add spices and top with sliced avocado and organic salsa.

Natural Bodybuilding Videos

Need inspiration? Or simply want to see the best in action?

Below are some hand picked videos of professional and amateur natural bodybuilders. Enjoy!

Watch World Natural Bodybuilding Champion Eddie Hernandez posing. He has an amazing natural body in 1996 Mario Strong invited WNBF World and Universe Natural Bodybuilding Champion Eddie Hernandez to guest pose at his premier NGA Eastern Regional Classic.


Watch female WORLD NATURAL BODYBUILDING CHAMPION KATHY UNGER at WNBF World in 1996


This video, called "Natural Bodybuilding - No need for steroids!" is a wonderful inspirational video of a guy who has a great body. He is largely training at home and he works extremely hard to achieve his amazing results. Just check out that muscle growth!


These videos are a great places to get educated or simply for inspiration.

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Beginners Must Read for Bodybuilding

Who else wants to pack on 15-25 pounds of clean, muscular body weight?

Are you moving poundage's on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body?

Have you added at least a couple of inches or more to all of your major muscle groups?

Do your clothes fit significantly tighter? Are your friends and family noticing measurable changes in your physique? Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

If you didn’t easily answer “yes” to all of the questions above, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

As a well known muscle building author, I receive all sorts of emails every single day from aspiring natural bodybuilders around the world.

They’ll ask me questions such as…

“What can I do to target my inner chest?”
“Which exercise is best to build up the lower biceps?”
“My rear delts are lagging behind my front delts. What should I do?”

If you’re still in your bodybuilding “youth” and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.

Why?

It’s because diverting your focus onto these small and trivial issues will only serve to distract you from the most important and immediate task at hand.

And what is the most important and immediate task a hand?

It is to pack as much raw muscle size and strength onto your frame as humanly possible!
That’s right; forget about the nitty-gritty details of whether your biceps match your triceps or whether your chest is on par with your back. These are issues that you can worry about later on, but until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying about.

If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at hand…

Get yourself onto a sensible, rational weight training schedule and stick to it religiously.

Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can.

Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity.

Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month and every month of the year.

Drink your water, get your rest and take your supplements whenever necessary.

In other words: PAY YOUR DUES FIRST!

If you’re in this for the long haul (and you should be, as there are no temporary fixes to be had here), then get yourself on to the most efficient path possible. And the most efficient path possible is the one that focuses on the fundamentals first and the details later.

This is the mentality you need to bring to your bodybuilding program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

Building muscle is not rocket-science, but it is a task that requires consistent willpower and determination. And until you’ve been “in the trenches” and have earned yourself an impressive and muscular body...

Stop thinking about it and just start doing it. Get focused and you will obtain everything you want.

How to Do Crunches - 2 Types of Six Pack Building Abs

So you've always wanted a six pack, but just didn't quite know how to get them. Well, it takes more than a healthy intake of food and drink. It requires consistent exercise too, and one of the main things you need to focus on is molding the fat around your abs into a six pack. To be successful, you must exercise the abdominal region regularly. One of the most common and favorite exercises for sculpting "God like abs" is crunches. Let me explain how to properly do crunches that will help you build up that six pack you've been dreaming of.

Crunch #1 - Regular Crunch

The standard crunch is very simple and something everyone can do at home lying on the floor. It is similar to a sit up, but you get a lot more out of it. To do a standard crunch you need to lie down on the floor with your legs straightened. Secondly, start to bend your legs until the bottom of your feet are flat on the floor. Next cross your arms so that each hand is touching the opposite shoulder (make sure that you don't use the method where you put your hands behind your head as this can cause large amounts of stress on the neck and spine). Finally slowly bend your waist lifting your shoulders in the process. As you sit up you should start feeling your abs crunching, and at this point your upper body should be off the floor. Hold it for 5 seconds and then come back down slowly. When doing crunches you need to remember that they are not sit ups; you don't need to sit up, just raise yourself enough to get your upper body off the floor.

Crunch #2 - The Twisting Crunch

This crunch focuses on the obliques (the love handles at each side of your abs). Doing one of these is a bit more complicated than the standard crunch. What you need to do is lie flat again with your fingertips resting on your ears. Now instead of bending your legs you need to raise them slightly. Secondly, bring one knee towards your chest and at the same time raise your upper body bringing your opposite elbow to that knee (left elbow to right knee which is brought into the chest). Lower your upper body and straighten out your knee (make sure you don't drop your legs). Don't stop here, do the same on the other side and keep going. You should start feeling the side of your chest tightening up from the bicycling motion.

Remember, if done slowly, you will get maximum effectiveness. It is recommended that you do both of these methods as they will help sculpt your abs.

Alan Katz

After trying out a few other muscle gaining programs, here is my #1 recommendation for building muscle fast. You can have the confidence to explode your muscle growth by CLICKING HERE! now.

Food Guide Pyramid

by: Alan Katz

• PROTEIN
Choose from sources such as chicken, eggs, lean beef, lean pork, low-fat dairy, seafood and turkey.

• VEGETABLES
Choose from sources such as asparagus, broccoli, Brussels sprouts, cauliflower, green beans, onions, peppers, sweet potatoes and zucchini.

• HEALTHY FATS
Choose from sources such as almonds, canola oil, flaxseed oil, macadamia nuts, olive oil, peanut butter, soybean oil and walnuts.

• WHOLE GRAINS
Choose from sources such as brown rice, oats, quinoa, whole-wheat bread and whole-wheat pasta.

• FRUIT
Choose from sources such as apples, blackberries, blueberries, cherries, grapefruit, mangoes, peaches and pomegranate.

• PROTEIN SUPPLEMENTS
Choose from arginine, branched-chain amino acids (BCAAs), casein protein, egg white protein, milk protein, soy protein and of course, whey protein.

• SPECIALTY SUPPLEMENTS
Choose from supplements such as beta-alanine, caffeine, carnitine, creatine, fish oil and ZMA

• FAST CARBS
Choose from sources such as angel food cake, cereals (not whole-grain), gummi candies, jelly, sorbet, sports drinks and white bread.

10-SECOND LESSON

Stationary Bike

If you tend to ride too leisurely on the stationary bike, try this: After a five-minute warm-up, stand up and pedal as hard as you can for 15 seconds, then sit down and go at a steady pace for 45 seconds. Continue the pattern for at least 10-15 minutes, then finish with a five-minute cool-down. Sprint workouts have the added benefit of raising your metabolism.

How to Build Huge Biceps Fast! The Top 4 Things You Must Do in Order to Build Muscle Quick

We have the answer for the question “How to build huge biceps fast”. The following are the most important steps you must keep in mind if you want to own great looking muscles.

The trick behind gaining biceps is taking on more muscle-mass which is in numbers. It depends on the number of reps and amount of weight you can lift. It is better you reduce the number of reps and increase the weights you lift.

Three sets of eight reps for every exercise will give you a perfect outcome. So a series of exercise will help your biceps such as your arm curls. You can alternately use your arms for this exercise or you can finish with one arm and then switch to the next one and you will notice outstanding results.

The second trick is to monitor how many times you work on a particular muscle-group each week. If you are concentrating on one particular area you will not get the best out of this exercise. Also this exercise particularly is the most important exercise.

Coming to the third trick, you must have a proper diet with large amount of carbs, proteins and the correct type of fats. If you want to have a shirt bursting physique, the perfect combination of all this will make a noticeable increase in arms.

There is no way your muscles will grow big if you are starving. Always remember to pack your food and have small meals throughout the day. Eating on time keeps your metabolism right which helps a lot to form your muscles.

The fourth trick is to make sure you work on other muscles along with your biceps. You must spare some extra time working on quads and pecs. What these muscles do is bring awareness in the body that it is time for growth and expansion.

Using these tricks that great body builders follow will make you look like one in no time. Therefore eat well and exercise on various muscle-groups repeating them in the correct number of times and this will make you grow huge biceps really fast.

Alan Katz

After trying out a few other muscle gaining programs, here is my #1 recommendation for building muscle quick. You can have the confidence to explode your muscle growth by Clicking Here!

How to Build Muscle Fast and Avoid Shoulder Injuries

When people ask me “How to build muscle fast”, I always told them they have to deadlift, squat and bench press. But be careful because bench press is known for tearing pecs and injuring shoulders.

Long ago when the military-press was most preferred, pec tears and rotator-cuff injuries were unheard of. Once the bench press became popular, only then the pecs and the shoulder injuries have increased rapidly.

The bottom-position of a heavy bench-press puts your shoulders at a risky position. There are people who can tolerate this for more than 10 years and some people take just a few years. But at some point or the other, this has to happen. The flat bench-press will ultimately get you into some kind of a risk with your shoulder or pec tear. Pec tear is common for lifters who do it heavy or long.

Like everybody else I had great interest in learning about building muscles in a lesser span of time and bench press has been popular for this purpose. For quite a few years I have been declaring it to be of a good size and a strength-building lift as well as a measure of an upper-body power.

But now, with a twenty year experience in the field witnessing so many injuries from bench press and with my own shoulder injury, I have to admit the fact that I was hesitant to switch to grips for a long time.

Bench pressing is really annoying!

Many of the the world’s top specialists regarding this totally agree.

This does not mean you should never bench again. I am sure there are many people who cannot stop and I totally understand why. If anyone gets tested on the beach or participates in power-lifting, there is no choice but to do it. For the rest of the people, it is recommended that you are extremely cautious.

Ensure that your method is perfect and bring the bar down to the correct spot while activating your upper-back and lat-muscles. Another thing you should keep in mind is not to utilize flat bench more than four to six weeks without shifting to a much safer version of a barbell press like a floor press or an incline.

An intelligent way is to stay away from destructive exercises for good. There are many more efficient movements which will tremendously build size and strength in your shoulders, triceps and chest and also save you from depressing and expensive injuries.

The bench press is among the most risky exercises people regularly work on but there are many other such harmful exercises. The sad part is that most people harm other parts of the body without realizing.

If you want to know how to build muscles fast you can look out for them on the internet and get the right information about exercises which are not only effective but also safe.

Advantages of Home Fitness Equipment

Do you find the need to trim up a bit because of the excess amounts of calories gathered from the food and drinks served up lately? But the problem is you’re too slow to rise up early in the mornings to go outdoors and exercise? Are you not the kind that can go around the park for a brisk walk or 30-minute jog? Or is your day-to-day schedule too tight to even get a 1-hour work-out at the physical fitness center?

If you answered yes to these questions, you might like the thought of doing it at home at anytime of the day and night.

A home fitness regimen is a flexible choice for individuals like you who can't easily go out to trim excess calories and fats. It normally means two things: either you do your own physical exercises, like doing aerobics, bending, dancing, jogging, and the likes; or you get exercise equipment and devices for your own home use. Most people choose the latter due to the numerous advantages it gives to an individual searching a more flexible, better way of losing calories.

The advantages in doing your workout regimen at home with physical fitness equipment are:

* First, you'll be able to do it at any time convenient for you. Whether you want to do it at mornings after awakening or at nights since your schedule is quite full at daytime, a home fitness exercise is perfect for you. You've got the freedom to not wake up early in the mornings, or you don’t have to be confined by time when doing your exercise with your home fitness equipments.

* Secondly, you could use your exercise equipment without hassles. There is no longer confining yourself to a limited time of using equipment due to other people waiting in line, which usually happens at a gym. You could use it at any time at your own discretion.

* Thirdly, you have the privilege to exercise at a desirable amount of time needed to burn your extra calories. You'll be able to do it everyday, bi-, or tri-weekly. And for the best part, you do this freedom of exercising at a desired amount of time without paying for extra cost, which is the next advantage.

* And finally, you save money. In a gym fitness center, you pay monthly not only for the time you spend with them but for the services of the trainers and staff. With home fitness equipment, there's no need for you to keep your membership by paying on a regular basis. In addition, you don't pay whenever you use their equipments, facilities, and services in excess to the number of hours you originally contracted with them. If you think of how much you'll be able to save in a year, you will be amazed at how much more advantageous it is to own exercise equipment at home.

There are numerous kinds of exercise equipment that are for sale in the industry. The treadmill, elliptical trainer, stationery bike, fitness ball, and many others are typically ideal choices for home use. Whatever home fitness equipment that you find ideal to your needs, it is advised that you look at the advantages, disadvantages, price, and most significantly, the terms and conditions coming from the provider or maker of the machine.

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