Get your FREE copy of "Bony To Brawny"

I am very excited to share that my "Skinny guy's secret to explosive muscle gains revealed" ebook titled "Bony To Brawny" is just about done and will be releasing to the public within the next week or so.

What is "Bony to Brawny" ?

This book is a muscle building program that contains the secret to all my muscle building success with gaining 40+ pounds of solid muscle in less than 6 months. It is the same program that my clients pay hundreds of dollars for and the same program that will take you from bony to brawny and change your life forever.

The book contains:

--Me putting an end to all the bodybuilding lies and misconceptions that we have fallen a victim to.

--A full out nutrition plan specifically targeted to those "hardgainers" or naturally small guys that feel like it is imposable to gain weight.

--The secret to producing steroid like results without any supplements or scary side effects.

--A workout plan that you can follow endlessly without suffering from the dreaded "plateau effect".

--and much much more.

Get your free copy of "Bony to Brawny"

For a very limited time only, I will be giving away FREE copies of my ebook "Bony to Brawny". In order to receive your free copy, all i require is that you email subscribe (at the top left of the page) to this blog. Once the book is released, anyone who has an active subscription to MuscleMonsters will receive a FREE copy of "Bony to Brawny" via email on the day it releases.

*This offer ends immediately following the release date of "Bony to Brawny".

If you have reached this offer after its experation, visit www.BonyToBrawny.com so that you too can be on your way to explosive muscle gains.

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The only supplement a skinny guy needs to gain muscle mass

When it comes to gaining muscle mass the fastest way possible, you have to make sure you are eating enough calories to keep your body in a muscle building state. To help you keep your body anabolic, you only need one supplement to help you gain the muscle mass you want. It's called a protein drink.

Protein drinks are by far the most valuable supplement and the only supplement you really need to take to pack on muscle. You can take other supplements, but protein is the king of supplements.

There are all types of protein supplement drink powders, but as a skinny guy you want to buy the type that has the extra muscle building calories in the mix. These are called muscle gain or weight gain powders. Usually you can find these at your local vitamin shop.

Here's the key when it comes to using protein shakes. Take them before and after workouts. These are the best times to fill your system with protein. The abundance of protein in you system will ensure your muscles are enabled to repair and heal into larger muscle cells. Once you understand this, you will have a major advantage over other skinny guys in the gym.

Here's the big secret to gaining muscle mass quicker. Drink protein shakes everyday to keep your body in an anabolic muscle building state. This is how you slowly get rid of your skinny body.

One last thing. Use your protein supplement as a supplement to your normal protein foods. It's the combination of good protein foods and protein shakes that will give you the best muscle building results.

Skinny Guys who can't build muscle or gain weight no matter how hard you try, download a FREE Muscle Report at my site http://www.skinnyguyworkout.info/

Article Source: http://EzineArticles.com/?expert=S_Mack

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Active Recovery for Rapid Muscle Growth

Active Recover By Jonathan Soto

If you really want to maximize your results for all the hard work you have been doing, the best thing you can do for your body is to engage in active recovery. Though you are taking a break from the strenuous activity that you would perform in the gym, active recovery is very important to the growth of your muscles and is the point in time where your body will learn to bounce back to performance levels faster. A good active recovery has many benefits that actual rest may not provide at certain points in your routine.

An active recovery is where your body is recovering but you still endure light physical activity. For example, going for a jog around the park or performing yoga. These activities will keep your blood flowing and your muscles active but not encroach on the growing process. Believe it or not your body will actually lower lactate levels more rapidly which will prepare your body for physical activity faster. Some studies have even shown that active recovery methods can even be beneficial mentally.

Some of the benefits of active recovery include:

• Higher power output throughout your workouts
• Faster physiological recovery and reduced stress levels
• Speedy muscle recovery

Not only is it beneficial to perform these light physical activities on days of rest, it is even great to do directly after any high intensity training. Even if you just completed a heavy workout, following it up with some light physical activity will give you all these benefits due to faster blood circulation. Stretching is a good light physical activity that will benefit you after a workout and is great to do when your muscles are warm. Never stretch before your workouts or before your muscles are warm as this can lead to decreased strength during your exercises. Also stretching too much or too hard can be counterproductive so try to keep it gentle.

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How to Perform Pendlay Rows - Building Upper Body Mass

How to Perform Pendlay Rows

What is a pendlay row? I like to think of them as a more effective and challenging variation of the bent over barbell rows. The name comes from the founder whose name is Glenn Pendlay. This is a compound workout that targets more than one muscle group and is highly recommended by some of the biggest names in fitness today. I personally have just intergrated the pendlay rows into my routine and I must say that this was a genius idea. I recommend anyone following one of my routines to swap the bent over rows for this exercise.

How to to set up the pendlay rows:
1.)The bar starts off on the floor and returns to the floor with each set just like dead lifts.
2.)Relax your upper back and let your shoulders roll forward. You will have to keep your eyes on the floor for this.

How to perform pendlay rows:
Row the bar against your lower chest while arching your upper back. DO NOT extend your hips or knees.

This is an explosive movement and should be performed fast. Try to focus on making your shoulder-blades touch. Pull with your elbows and bring your chest forward while looking straight ahead. Make sure that the bar is touching your lower chest as it does during the bench press. Your lower body should stay in the same position at all times. If you feel forced to move the hips or knees, decrease the weight.

Here are some video demonstrations of the pendlay rows:

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Force Factor Nitric Oxide ratings and reviews

Am I the only one who has noticed this new nitric oxide product being advertised EVERYWHERE? It goes by the name of Force Factor and is endorsed by some pretty popular athletes such as NBA star Derrick Rose and Former UFC light heavy weight champion BJ Penn. Force Factor is basically just ANOTHER nitric oxide product that claims is boosts strength and endurance with no caffeine, no sodium, and is creatine free. Who wouldn’t love a nitric oxide product that really boosted your ability to perform in the gym without any post or pre workout jitters? Only problem is, Force Factor is a little pricey running about 70 dollars a bottle. But is it really worth it? Well I am not spending 70 dollars to test it and neither should you. This is why I have created this one stop Force Factor RESULTS and REVIEWS article to show what users are saying and how it’s rated.

Force Factor Ratings

Supplementreviews.com rated Force Factor 7.0 out of 10

GNC rates Force Factor a 3.5 out of 5 stars

Number 1 selling muscle enhancer on GNC.com

Buzzillions.com rated Force Factor a 3.3 out of 5 stars

SubstanceReviews.com rates this nitric oxide product 3.1 out of 5

I must say, for all the hype around this product, I am not the least bit impressed with the ratings. Now, I wouldn’t go as far as making my decision based on a couple of ratings, take a look at what actual Force Factor users are saying before making your final choice.

What users are saying about Force Factor Nitric Oxide?

Anonymous said “Great product if your willing to pay alot of it. Not only does it boost N.O but it has natural ingredients to boost strength, energy and endurance”

johnnyace said “loved the item itself. worked well for me and gave me all day pumps. capsule easy to swallow but way too pricey.”

NewlyLean said “Did exactly what it claims. Only price will keep from regulary purchasing it. Directions call for 2-4 during capsules certain times, I found that 3 worked perfect for me”

mistergixxer600 said “nothhing new or ground breaking about this product just clever ads”

jenksjj17 said “ I did the recommended doses for 14 days, didnt see any energy or muscle gain of any kind. trying to gain weight and actually lost 2 lbs in that 2 weeks”

Carsforless said “ I took the product as stated on the lable there was no difference in the way I felt and my workout. it seemed like a good product when I read about it. Waste of time.”

My opinion of Force Factor

From the user reviews I believe it is safe to say that this product is definitely not worth the cost. Also, just like any other product it works better for some than it does for others.

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Muscle Building Exercises - What You Must Know About Compound Muscle Building Routines

The first thing you have to understand is that muscle building is not easy. It takes time, effort, dedication, and discipline. It's about eating right and getting the correct nutrition so that you stay healthy. But more than that, it's also about getting the right muscle building exercises that will suit your needs to get the body build that you want.

Weightlifting is the most important part of muscle building. But you don't just lift weights randomly or get the next barbell nearest you and start working out. Weightlifting must be done correctly, and this includes your workout, routines, programs, and actual exercises. Make sure that you don't over-train. And to do that, you have to do the most effective muscle routines.

Know the difference between isolation exercises and compound exercises. Isolation exercises focus on only one part of the body. The bicep curl, which requires you to use only your biceps, is an example of isolation exercises. Compound exercises, however, require your body to use more than one muscle and are more effective if you want to have that full body workout.

Four of the biggest and most effective compound exercises are the squats, dead lifts, bench press, and military press. Each of these focus on one muscle but utilize others so that your workout is more complete. Here's a quick description of each of the four compound muscle building routines:

Squats

The squats are your legs' or quadriceps muscles' main workout. When you do a squat, you also work on your lower back, hamstrings, glutes, calves, and abs. You'll need barbells for this workout.

Dead Lift

The dead lift or barbell deadlift works on your lower back, quadriceps, hamstrings, glutes, and calves. Make sure that you perform this properly. An improper deadlift can result in significant back pain and hinder progress.

Bench Press

Do a bench press to really work on your chest. This compound exercise also utilizes the triceps and shoulders during the exercise. This is one of the best chest exercises, incorporating several muscle groups and allowing you to lift more weight than other chest exercises.

Military Press

The last compound exercise is the military press. This exercise mainly works the shoulders, but also works on your triceps. You can perform this exercise behind the neck and work out your shoulders and triceps at the same time.

Make sure that you perform these exercises once a week. You should aim for at least twelve sets for each body part, and eight to ten repetitions for each set. Remember that building muscle isn't easy and that it also requires focus and consistency. Make sure to set a goal so that you know what you plan to accomplish and how much time you will need to reach your goal.

Make a journal of your development--track your progress. When you go to the gym, make these muscle building exercises your main, but not your only, workout. If you are really serious with your muscle building goals, then you're sure to get serious results.

Click the links below to get your free Muscle Building tips and guide.

If you want more information on Muscle Building Exercises, a Free 4 Day Ecourse and a Free Ebook on Muscle Building Exercises, then go Now to http://www.muscle-building-exercises.com/

Article Source: http://EzineArticles.com/?expert=Arnold_Vessigny

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Full body or split routines? How about NEITHER! (Hardgainer workout schedule for rapid muscle growth)

One of the biggest mistake us hardgainers make when trying to add muscle to our frame, is that we follow routines created for bodybuilders or other weight lifters who have a different type of genes. There has always been an argument about what kind of workout is better for hardgainers: is it full body routines or split? They both have their pros and cons as seen here, but here is my main concern with both; full body routines in my opinion do not allow you to put enough stress on each individual muscle group without spending 2 hours in the gym (which is a horrible idea and very counterproductive) and the issue with split routines is if you break down individual body parts, its almost impossible to target each muscle group more than once a week (which is definitely not enough).

The Hardgainer solution for accelerated muscle gains

What I have started doing is breaking down my workouts into two weeks instead of one. In those two weeks I will be able to target each individual muscle group a sufficient amount of times without over training. Instead of working my entire body 3 days a week or each individual body part once a week, I am able to meet right in the middle and still have enough time to let my muscles recover and grow.

Here is a brief example of what a workout routine looks like for me. With this schedule I am able to target each muscle group enough times to force my muscles into rapid growth without having to over train or spend more than 45 minutes in the gym. Not to mention, I am only working out 3-4 days a week and it is more than enough.


Monday- Chest, Arms, Shoulders

Chest- 3 Variations-3 sets each- 10, 8, 6 reps
Biceps- 2 Variations – 3 sets each – 10, 8, 6 reps
Triceps-2 Variations – 3 sets each – 10, 8, 6 reps
Shoulders – 2 Variations – 3 sets each – 10, 8, 6 reps

Tuesday- Off

Weds- Legs, abs

Legs- 3 Variations – 3 sets each – 10, 8, 6 reps
Squats, Stiff legged dead lifts, leg press
Abs – 2 Variations – 4 sets each – F, F, F, F

Thursday- Off

Friday- Back, Arms, Traps

Back- 3 variations – 3 sets each – 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Traps - 2 variations – 3 sets each – 10, 8, 6 reps

Saturday- Off

Sunday- Legs, abs

Legs- 3 Variations – 3 sets each- 10, 8, 6 reps
Squats, leg press, Hamstring curls
Abs- 2 Variations – 4 sets each – F, F, F, F reps

Monday- Off

Tuesday-Chest, Shoulders, Traps

Chest- 3 variations- 3 sets each- 10, 8, 6 reps
Shoulders- 2 variations- 3 sets each- 10, 8, 6 reps
Traps- 3 variations – 3 sets each- 10, 8, 6 reps

Weds- Off

Thursday- Back, Arms, abs

Back- 3 variations- 3 sets each- 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Abs- 2 variations- 4 sets each – F, F, F, F reps

Friday-Legs

Legs- 3 variations – 4 sets each- 10, 8, 7, 6 reps
Squats, leg press, quad raises

Saturday-Off

Sunday-Off

F=Till Failure (For ab days)

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