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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  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 1

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 2

    Intro

    This report is going to cover what I feel are the most underrated but most crucial

    principles for gaining muscle mass for ectomorphs.

    Why underrated?

    Because I believe these principles are common knowledge, meaning most

    ectomorphs who go to the gym already know them.

    However, they neglect/take them for granted.

    Why?

    Because these principles seem so simple, and because everyone sees and

    interprets things differently.

    However, these underrated principles are usually the most crucial principles of

    muscle building.

    They are your foundation to muscle building.

    Do you want to build your foundation on sand, or on solid ground?

    Before we being, I would just like to point out the muscle building formula:

    Eat Well + Rest Well + Train Right = Muscle Growth

    Without further ado, lets get right into it!

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 3

    Muscle Building Principle 1

    Your Calorie Intake Must Exceed Calorie Expenditure

    Its simple, if you dont eat enough, you will NOT grow even with the best

    personal trainer or with the best equipment in the world.

    It just doesnt happen.

    And thats why I put this tip as the number 1 on my list.

    Its the golden rule for muscle building ectomorphs must adhere to.

    This is also the number one reason why

    most skinny guys cant gain muscle

    weight.

    I dare say most people know that they

    have to eat more than their calorie

    expenditure, but they dont.

    Because its tough eating a lot!

    To get around the problem, one of my

    friends actually drank protein drinks 3

    times a day. And he was surprised that he wasnt gaining any weight.

    Another one of my friends consumed commercial weightgainers and wondered

    why only his tummy was getting bigger!

    There is really no shortcut or easy way to eating for muscle gains.

    Supplements and weightgainers are overrated!

    Its best if you can calculate your daily calorie needs, but if you dont, its alright.

    Eat 6 meals a day, and eat clean.

    If you feel like you arent eating enough to see any muscle gains, then eat more.

    If you feel that you are gaining more fats than muscles, then eat less.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 4

    If you think that you are eating enough but still arent gaining any muscle weight,

    then the cold hard truth is you arent eating enough.

    Extra Resources

    This link will teach you how to gain weight for ectomorphs

    This link will give you 4 homemade weightgainer recipes

    Check out the anabolic cooking programs 200 delicious, easy and fast to make

    recipes

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 5

    Muscle Building Principle 2

    Consume Good Calories

    Not all calories are created equal.

    The amount of calories (muscle building principle 1) will determine whether you

    gain or lose weight, and the quality of calories will determine whether you put

    on weight in the forms of muscles or fats.

    So dont feast on

    potato chips, fast

    food, processed food

    and all that crap stuff

    with lousy/empty

    calories in an attempt

    to gain weight!

    The 3 main food

    groups are as follows:

    1. High quality

    protein:

    Protein is the macronutrient your body use to repair muscle tissues and build new

    ones. It is the most important macronutrient for building lean muscle mass.

    Sources: Lean meat, fish, poultry, skim milk, cottage cheese, peanuts, whey

    2. Natural, high fiber carbohydrates:

    Carbohydrates help your body absorb protein, are the main energy sources for

    your body, and they help to regulate the hormonal balance in your body.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 6

    Sources: Choose unrefined, high fiber sources such as oatmeal, brown rice, whole

    grain, potatoes, yam, fresh fruits.

    3. Healthy, unsaturated fats:

    Essential fatty acids (EFAs) increase your testosterone levels (anabolic hormone,

    meaning it helps build muscles) and they keep you healthy.

    Extra Resources

    This link will show you the good, healthy food to eat to gain muscle weight

    This link will show you the unhealthy food to avoid to gain muscle weight

    If you want a comprehensive list of good macronutrient sources and a list of the

    top bodybuilding foods, do join my inner circle where I share these resources. Its

    free.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 7

    Muscle Building Principle 3

    Drinking Enough Water

    Definitely the most underrated muscle building principle of all.

    80% of your body

    is made up of

    water.

    85% of our brain

    is made up of

    water.

    70% of our lean

    muscle mass is

    made up of water.

    How does water affect our muscle building progress?

    1. A 3-4% drop in your bodys water levels can lead to a 10-20% decrease in muscle

    contractions.

    2. Water helps to prevent injuries.

    e.g Water lubricates joints and form a protective cushion around them, especially

    important because high intensity training brings about a lot of stress on your joint.

    3. Water helps to transport nutrients around the body more efficiently.

    4. Water helps your liver flush out toxins and unwanted chemicals.

    Drink (your body weight in pounds) x (0.6) ounces of water daily.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 8

    Muscle Building Principle 4

    Tracking Your Progress

    Very crucial yet underrated principle.

    As with all things in life, it is essential to record what youve have been doing and

    to progress from there.

    It is the only tangible way

    to measure your progress

    accurately!

    If your progress is

    unsatisfactory, then you

    will know when and what

    to change.

    If you are progressing

    well, you can then take

    note of what it is that

    you are doing right and to stay on the right track!

    The importance of a training journal

    Muscles can only grow through progressive overload.

    And thats why you have to track your workout progress to go from strength to

    strength!

    It will also tell you whenever you hit a weight lifting plateau.

    The importance of a meal planner

    Tracking your calories intake is essential as well.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 9

    If you find that you arent gaining muscle weight proportionate to your gym

    training, then eat more.

    If you are gaining more fats than muscles, then adjust accordingly and eat less!

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 10

    Muscle Building Principle 5

    Intensity and Duration

    These 2 principles are inversely related.

    They are also one of the most important muscle building principles you must know.

    The shorter and more intense a workout, the more effective it is.

    Apply this principle to your workout today and I am pretty sure the effectiveness

    of your workout will increase by at least 50%!

    Most ectomorphs ignore this, why?

    Duration:

    They feel they have to work out for at least an hour before they can target

    their muscles effectively.

    They dont know how the duration of workouts affects their bodys

    hormonal balance.

    Ego lifting - they take long rest periods so as to be able continue lifting at

    the same weight and not be seen as wimpy.

    They go to the gym with friends or they go to the gym to make friends.

    Intensity:

    They dont understand the meaning of intensity and its effects.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012 EctomorphWorkout.org Page 11

    The Correct Duration

    Keep your workouts between 30 minutes to an hour, with 45 minutes being the

    optimal timing.

    Why?

    Because the release of anabolic (muscle building) hormones peaks at about 27

    minutes and falls at around 45 minutes.

    At this time, catabolic (muscle destroying and fat storing) hormones are then

    released.

    Your mental focus will fade as well.

    Finally, a short workout will save you your precious calories.

  • Most Underrated Yet Crucial Muscle Building Principles Join My Inner Circle

    2012

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