7 Most Underrated but Crucial Muscle Building Principles

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Why is it that some guys just can't gain weight no matter how they train? Check out this list of 7 underrated but ESSENTIAL muscle building principles you may have neglected which can make or break your muscle building goals!

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<ul><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 1 </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 2 </p><p>Intro </p><p>This report is going to cover what I feel are the most underrated but most crucial </p><p>principles for gaining muscle mass for ectomorphs. </p><p>Why underrated? </p><p>Because I believe these principles are common knowledge, meaning most </p><p>ectomorphs who go to the gym already know them. </p><p>However, they neglect/take them for granted. </p><p>Why? </p><p>Because these principles seem so simple, and because everyone sees and </p><p>interprets things differently. </p><p>However, these underrated principles are usually the most crucial principles of </p><p>muscle building. </p><p>They are your foundation to muscle building. </p><p>Do you want to build your foundation on sand, or on solid ground? </p><p>Before we being, I would just like to point out the muscle building formula: </p><p>Eat Well + Rest Well + Train Right = Muscle Growth </p><p>Without further ado, lets get right into it! </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 3 </p><p>Muscle Building Principle 1 </p><p>Your Calorie Intake Must Exceed Calorie Expenditure </p><p>Its simple, if you dont eat enough, you will NOT grow even with the best </p><p>personal trainer or with the best equipment in the world. </p><p>It just doesnt happen. </p><p>And thats why I put this tip as the number 1 on my list. </p><p>Its the golden rule for muscle building ectomorphs must adhere to. </p><p>This is also the number one reason why </p><p>most skinny guys cant gain muscle </p><p>weight. </p><p>I dare say most people know that they </p><p>have to eat more than their calorie </p><p>expenditure, but they dont. </p><p>Because its tough eating a lot! </p><p>To get around the problem, one of my </p><p>friends actually drank protein drinks 3 </p><p>times a day. And he was surprised that he wasnt gaining any weight. </p><p>Another one of my friends consumed commercial weightgainers and wondered </p><p>why only his tummy was getting bigger! </p><p>There is really no shortcut or easy way to eating for muscle gains. </p><p>Supplements and weightgainers are overrated! </p><p>Its best if you can calculate your daily calorie needs, but if you dont, its alright. </p><p>Eat 6 meals a day, and eat clean. </p><p>If you feel like you arent eating enough to see any muscle gains, then eat more. </p><p>If you feel that you are gaining more fats than muscles, then eat less. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 4 </p><p>If you think that you are eating enough but still arent gaining any muscle weight, </p><p>then the cold hard truth is you arent eating enough. </p><p>Extra Resources </p><p>This link will teach you how to gain weight for ectomorphs </p><p>This link will give you 4 homemade weightgainer recipes </p><p>Check out the anabolic cooking programs 200 delicious, easy and fast to make </p><p>recipes </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 5 </p><p>Muscle Building Principle 2 </p><p>Consume Good Calories </p><p>Not all calories are created equal. </p><p>The amount of calories (muscle building principle 1) will determine whether you </p><p>gain or lose weight, and the quality of calories will determine whether you put </p><p>on weight in the forms of muscles or fats. </p><p>So dont feast on </p><p>potato chips, fast </p><p>food, processed food </p><p>and all that crap stuff </p><p>with lousy/empty </p><p>calories in an attempt </p><p>to gain weight! </p><p>The 3 main food </p><p>groups are as follows: </p><p>1. High quality </p><p>protein: </p><p>Protein is the macronutrient your body use to repair muscle tissues and build new </p><p>ones. It is the most important macronutrient for building lean muscle mass. </p><p>Sources: Lean meat, fish, poultry, skim milk, cottage cheese, peanuts, whey </p><p>2. Natural, high fiber carbohydrates: </p><p>Carbohydrates help your body absorb protein, are the main energy sources for </p><p>your body, and they help to regulate the hormonal balance in your body. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 6 </p><p>Sources: Choose unrefined, high fiber sources such as oatmeal, brown rice, whole </p><p>grain, potatoes, yam, fresh fruits. </p><p>3. Healthy, unsaturated fats: </p><p>Essential fatty acids (EFAs) increase your testosterone levels (anabolic hormone, </p><p>meaning it helps build muscles) and they keep you healthy. </p><p>Extra Resources </p><p>This link will show you the good, healthy food to eat to gain muscle weight </p><p>This link will show you the unhealthy food to avoid to gain muscle weight </p><p>If you want a comprehensive list of good macronutrient sources and a list of the </p><p>top bodybuilding foods, do join my inner circle where I share these resources. Its </p><p>free. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 7 </p><p>Muscle Building Principle 3 </p><p>Drinking Enough Water </p><p>Definitely the most underrated muscle building principle of all. </p><p>80% of your body </p><p>is made up of </p><p>water. </p><p>85% of our brain </p><p>is made up of </p><p>water. </p><p>70% of our lean </p><p>muscle mass is </p><p>made up of water. </p><p>How does water affect our muscle building progress? </p><p>1. A 3-4% drop in your bodys water levels can lead to a 10-20% decrease in muscle </p><p>contractions. </p><p>2. Water helps to prevent injuries. </p><p>e.g Water lubricates joints and form a protective cushion around them, especially </p><p>important because high intensity training brings about a lot of stress on your joint. </p><p>3. Water helps to transport nutrients around the body more efficiently. </p><p>4. Water helps your liver flush out toxins and unwanted chemicals. </p><p>Drink (your body weight in pounds) x (0.6) ounces of water daily. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 8 </p><p>Muscle Building Principle 4 </p><p>Tracking Your Progress </p><p>Very crucial yet underrated principle. </p><p>As with all things in life, it is essential to record what youve have been doing and </p><p>to progress from there. </p><p>It is the only tangible way </p><p>to measure your progress </p><p>accurately! </p><p>If your progress is </p><p>unsatisfactory, then you </p><p>will know when and what </p><p>to change. </p><p>If you are progressing </p><p>well, you can then take </p><p>note of what it is that </p><p>you are doing right and to stay on the right track! </p><p>The importance of a training journal </p><p>Muscles can only grow through progressive overload. </p><p>And thats why you have to track your workout progress to go from strength to </p><p>strength! </p><p>It will also tell you whenever you hit a weight lifting plateau. </p><p>The importance of a meal planner </p><p>Tracking your calories intake is essential as well. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 9 </p><p>If you find that you arent gaining muscle weight proportionate to your gym </p><p>training, then eat more. </p><p>If you are gaining more fats than muscles, then adjust accordingly and eat less! </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 10 </p><p>Muscle Building Principle 5 </p><p>Intensity and Duration </p><p>These 2 principles are inversely related. </p><p>They are also one of the most important muscle building principles you must know. </p><p>The shorter and more intense a workout, the more effective it is. </p><p>Apply this principle to your workout today and I am pretty sure the effectiveness </p><p>of your workout will increase by at least 50%! </p><p>Most ectomorphs ignore this, why? </p><p>Duration: </p><p> They feel they have to work out for at least an hour before they can target </p><p>their muscles effectively. </p><p> They dont know how the duration of workouts affects their bodys </p><p>hormonal balance. </p><p> Ego lifting - they take long rest periods so as to be able continue lifting at </p><p>the same weight and not be seen as wimpy. </p><p> They go to the gym with friends or they go to the gym to make friends. </p><p>Intensity: </p><p> They dont understand the meaning of intensity and its effects. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 11 </p><p>The Correct Duration </p><p>Keep your workouts between 30 minutes to an hour, with 45 minutes being the </p><p>optimal timing. </p><p>Why? </p><p>Because the release of anabolic (muscle building) hormones peaks at about 27 </p><p>minutes and falls at around 45 minutes. </p><p>At this time, catabolic (muscle destroying and fat storing) hormones are then </p><p>released. </p><p>Your mental focus will fade as well. </p><p>Finally, a short workout will save you your precious calories. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 12 </p><p>The Correct Intensity </p><p>Intensity is such a subjective idea that its not easy to explain. </p><p>Someone who feels sore but who takes extremely long rest periods within sets is </p><p>not doing an intensive workout. </p><p>Intensity doesnt mean you have to train to failure too. </p><p>Always training to failure leads to CNS burnout and increased chances of injury. </p><p>So what is the correct intensity? </p><p>Fast (as in short duration), and tough, with a consistent rest period in between </p><p>sets and reps. </p><p>When your workout is intense, you will feel knocked out at the end of your </p><p>workout. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 13 </p><p>Muscle Building Principle 6 </p><p>Rest to Avoid Overtraining </p><p>I think overtraining is the number 1 mistake all the guys who I help to train make. </p><p>As I train ectomorphs, most of them just cant wait to gain muscle mass fast after </p><p>enduring taunts of skinny/bag of bones for years. </p><p>They want it now, and </p><p>they want it big. </p><p>I understand, because I </p><p>was once like that. </p><p>And as a result, I hurt </p><p>my shoulders and my </p><p>lower back. </p><p>It just doesnt work this </p><p>way. </p><p>Overtraining is like charging straight at the wall. </p><p>You are simply going to crash, take time to recover and find yourself back to </p><p>square one. </p><p>How to Avoid Overtraining: </p><p>1. Keep your workout below an hour </p><p>2. Dont do more than 3 sets per exercise, and limit yourself to 10-15 sets per </p><p>workout. </p><p>3. Limit your training frequency for each muscle group. </p><p>4. Dont go to the gym for more than 3 or 4 days, with 3 being optimal. </p><p>5. Dont go to the gym if you havent fully recover! </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 14 </p><p>6. Understand your body well - how it works, how it reacts, and then help it by </p><p>giving it the best stimulus to recover and dont overwork it. </p><p>One VERY Important tip: </p><p>Its not possible to always keep strictly to a workout schedule. </p><p>Why? </p><p>Because to gain muscles, you have to overload progressively. </p><p>As you do a higher volume of work, your muscles will require more time to </p><p>recover. </p><p>So control your temptation and dont go to the gym when you know you have not </p><p>fully recovered. </p><p>First, you will be wasting your time as you will be doing lighter weights </p><p>(regressing). </p><p>Second, you are setting yourself up for injuries </p><p>Thirdly, muscles only grow when you rest, so this is counterproductive. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 15 </p><p>Muscle Building Principle 7 </p><p>Consistency And Application </p><p>Underrated. Period. </p><p>You can have all the knowledge in the world, but if you dont apply them on a </p><p>consistent basis, you wont be able to achieve the results you want! </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 16 </p><p>Conclusion </p><p>Rome wasnt built in a day. </p><p>All the buffed or ripped guys you have come to be jealous of or respect did not do </p><p>it in just months. </p><p>Im pretty sure it took them years. </p><p>Time to learn the knowledge. </p><p>Time to train, test it out and understand their body. </p><p>And finally time to make improvements and consolidate the knowledge theyve </p><p>learned and experience theyve gained. </p><p>There is no magic pill. </p><p>The formula for success is still the same -&gt; hard work and determination. </p><p>Although society has evolved, psychologically, we havent. </p><p>Our inner instincts, or what Sigmund Freud calls the Id in his psychoanalysis theory </p><p>remains the same. </p><p>We are inherently lazy, cynical and greedy. </p><p>As a result we love to take shortcuts. </p><p>We chase that magic workout routine or magic supplement. </p><p>And in that process, we lose focus of the fundamentals, because they seem so </p><p>simple (cynical) yet so tough to implement (lazy). </p><p>For every one of my clients who doesnt make his desired muscle gains, I see those </p><p>self-sabotaging qualities manifesting. </p><p>That is why Ive decided to come up with a report on the most underrated but </p><p>crucial principles you must know. </p><p>I hope you find them very beneficial in helping you refocus on certain issues. </p></li><li><p>Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle </p><p> 2012 EctomorphWorkout.org Page 17 </p><p>Here, I would like to share a quote with you guys. </p><p>Life is hard when you live it the easy way, and easy if you live it the hard way. </p><p>If you are committed to making the muscle gains you deserve, then do join my </p><p>inner circle. </p><p>It is where I share more advanced content and tips to help skinny guys accelerate </p><p>your muscle progress. </p><p>It is free, for now. </p><p>And it is my way of giving back and making a difference by helping the truly </p><p>deserving people who are really committed. </p><p>Hope to see you there! </p><p>Sincerely, </p><p>Wayne Griffins </p></li></ul>