Muscle Building: The No BS Truth About Building

Muscle Building: The No BS Truth About Building Lean Muscle Mass,
Getting Shredded & Increasing Strength
Copyright
SJ
Ignore Limits Productions
Copyright © 2015
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the expressed written permission of the publisher except for the
use of brief quotation in a book review.
Disclaimer
The information provided in this book is designed to provide helpful information on
the subjects discussed. This book is not meant to be used, nor should it be used, to
diagnose or treat any medical condition. For diagnosis or treatment of any medical
problem, consult your own physician. The publisher and author are not responsible
for any specific health or allergy needs that may require medical supervision and are
not liable for any damages or negative consequences from any treatment, action,
application or preparation, to any person reading or following the information in this
book. References are provided for informational purposes only and do not constitute
endorsement of any websites or other sources. Readers should be aware that the
websites listed in this book may change.
I recommend consulting a doctor to assess and/or identify any health related issues
prior to making any dramatic changes to your diet and/or exercise regime.
Contents
Copyright..........................................................................................................................2
Disclaimer
..........................................................................................................................................3
Who Am I And Why Am I Qualified To Give You Fitness Advice?................................5
The #1 Reason You’re Struggling To Build Muscle........................................................8
20 Things I Wish I Knew When I Started Lifting…......................................................10
The Most Efficient Rep Range To Build Muscle............................................................15
The Keys To A Killer Workout (My Pre-Workout Ritual To Break PRs)......................17
How To Make Your Own Pre-Workout Supplement At Home For Laser Sharp Focus
& Endurance...................................................................................................................19
Pre workout supplements are overpriced
.........................................................................................................................................19
Pre workout supplement companies are trying to trick you
........................................................................................................................................20
Pre workout supplements are loaded with filler ingredients
........................................................................................................................................20
PS: Here are some studies to support the above ingredients and claims I’ve made (no
broscience here!) ...........................................................................................................22
Enjoyed This Book? Here’s Some More Awesome Content For You...........................24
Connect With SJ.............................................................................................................29
Who Am I And Why Am I Qualified To Give You
Fitness Advice?
I’m SJ
I’m a fitness enthusiast and published author.
Here’s a glimpse into my story thus far…
I graduated high school with no direction in life and a frail physique weighing in at
a mere 135lbs, I was unhappy with essentially all aspects of my life.
Then one day it all changed.
I finally realised that I am the only one to blame, when I looked in the mirror
that day I realised that I had connected the dots, that the life I was currently living
was the end result of all the decisions I had made leading up to that day.
Every time I chose to play Xbox instead of hitting the gym, every time I slept in
instead of waking up to study and make something of myself lead me to where I
currently was.
From that day forward I took ownership of my actions, I began to hit the gym
multiple times per week, I applied for scholarships and successfully had my tuition
paid for in full, I read books, TONS of books on everything to do with the mind and
body.
I transformed my body from a skinny fat 135lbs with 18% body fat to a
solid 192lbs at 8% body fat.
I became qualified in a field I was passionate about.
I founded several online businesses that allow me to pursue ideas and projects in my
life that I am passionate about without having to constantly worry about money.
I published several eBooks explaining the training and dieting techniques I used to
achieve the body I have today.
I learnt a plethora of new information on dieting and fitness by reading and applying
what I read, to find out what does work and what doesn’t work, because as I’m sure
you’ve noticed the health and fitness industry is full of non-sense claims and BS. I
found out what was true and what worked for me and applied that knowledge.
And you bet I had fun during the whole process.
If my transformation sounds like something you’d also like to achieve it’s time to get
reading! I offer 100% no bullshit advice on all topics health, fitness, dieting and
motivation on this site.
The purpose of Ignore Limits is to provide you, the reader with the necessary tools
and information to transform both your body and mind to the next level, don’t settle
for average or stop at the limits, become the best person you can be in all aspects of
life.
On this website, I will openly and passionately share all of the tools, resources and
strategies I have used and currently use to improve my physique and mental
sharpness, these will work wonders for you too.
If you’ve found this site I assume you’re like me and living an average suppressed life
with low Testosterone and no ambitions doesn’t appeal to you.
You want to build a lean, muscular physique that commands respect.
You want to acquire an unbreakable mindset to match.
You have big goals and ambitions in this life
When I started off as a skinny, frail confused 135lb teenager I wasted more money on
incompetent personal trainers that supposedly knew how to gain muscle and
supplements that don’t work.
I don’t want you to have to waste your time and go through all that bullshit.
I don’t want you to waste your money on the lies and empty promises
that supplement companies and membership websites feed you.
Now let’s get to it…
The #1 Reason You’re Struggling To Build Muscle
As you’re reading this eBook chances are you’ll fit into one of the following categories
in regards to your training.
• You’re looking to build muscle to attract girls
• To excel in your chosen sport and get an edge over the competition you need to
improve your physique
• You’re overweight and unhappy and have decided it’s time for change
• You’ve been lifting for a while now and have seen some steady progress, yet the rate
at which you’re progressing has begun to rapidly decrease
When these situations arise, consulting Google is generally the first course of action.
I know it used to be for me when I found myself hitting a plateau or getting into a
training rut. Upon searching “how to build muscle mass,” “advanced techniques to
build muscle,” or “best diet to get shredded” millions upon millions of search results
are instantly displayed.
“Fantastic, all the information I need is right here at my fingertips!” you think to
yourself.
With so many different results come so many different recommendations,
techniques, conflicting points of view, and the peddling of many supplements which
promise to help you acquire that body you’ve been working tirelessly to achieve.
Your mind becomes overloaded with a ton of conflicting information, you get
frustrated and don’t end up implementing a diet or workout regimen because you’re
left with more unanswered questions than before.
This is undoubtedly the #1 reason why most men are struggling to build
lean muscle mass.
It’s analysis paralysis: “over-analyzing (or over-thinking) a situation so that a
decision or action is never taken.”
Funnily enough, from my experience I can see that this is also the reason why most
online businesses and passive income streams fail—an overload of information leads
to absolutely no action. Do I need to buy whey protein concentrate or whey protein
isolate? What if my testosterone level is only 400ng/dl?Am I at risk of going
catabolic if I don’t get a meal in within 20 minutes of finishing my workout? Does my
chicken breast have to be boiled or grilled to absorb the nutrients best?
Too much thinking and not enough doing
The internet is our greatest tool. Researching literally any topic and gaining new
knowledge within seconds is a blessing, yet at the same time the internet is a weapon
—the amount of false information, broscience, marketing of pseudoscience
supplements, and different gym-goers’ conflicting opinions is mind boggling.
Stop over reaching and stressing.
Construct your own plan.
Realize that the perfect diet, the perfect workout regimen, and the perfect
supplement do not exist. Stop looking for the quick fix.
Like any other worthwhile endeavor in life, building a noteworthy physique is a
marathon, not a sprint. it’s a journey on which you take action for a pre-determined
period of time before measuring your progress to assess what is and what isn’t
working and then pivot the necessary portions of your workout regimen, diet, or
supplementation.
Instead of reading 100 articles on Bodybuilding.com and listening to every
broscience post submitted by your favorite Instagram athlete, read what YOUR
BODY is telling you after you have applied a workout, diet, or exercise for a
reasonable period of time. You will learn far more from it than from any article like
“How to Build A Badass Chest Today – the 3 must do exercises.”
Here’s what I’d like you to take away from this chapter:
– Stop looking for the perfect workout regimen, diet, or supplement
– Understand that building a noteworthy physique takes time, regardless of what
training ideology you adopt
– Pick a routine and diet and follow them consistently for 4 – 6 months
– Track your lifts, weight, body fat and body measurements
– Assess your progress and results and make necessary pivots based on this
information
– Rinse and repeat
20 Things I Wish I Knew When I Started Lifting….
80% of your gains will come from 20% of your exercises
Pareto’s 80:20 law is apparent in the gym. You will find that the main compound lifts
such as the squat, bench, deadlift and overhead press will produce 80% of your
results, trivial exercises like triceps kickbacks and a variety of different bicep curls
are OK in moderation however these lifts will not shape your physique like the main
compound exercises will.
Counting calories is essential
Fat loss, weight gain and weight maintenance all come down to calories in vs.
calories out. By calculating your caloric intake and adjusting your diet to suit you’ll
be taking the guesswork out of whether you’re eating the correct amount for your
goals.
You can’t lose weight & gain muscle at the same time
Unless you’re brand new in the gym and making good use of your newbie gains you
cannot lose weight and build muscle at the same time. Weight loss requires a calorie
deficit while mass gain requires a calorie surplus – you cannot achieve both at the
same time as a natural gym-goer.
There’s no such thing as a ‘clean’ food
Eating ‘clean’ foods such as unprocessed meat, vegetables and the like in high
quantities will result in unwanted fat gain just as if you ate takeaway or processed
foods. Foods deemed ‘clean’ e.g. unprocessed, high in nutrients and minerals are
fantastic for your health, well-being, skin etc. but will still result in fat gain if
overeaten.
90% of supplements are pixie dust
Hydrolized protein, advanced creatine blends, intra workout carbohydrate boosters
and the like are all absolute garbage and you will not notice any noticeable
differences by using these heavily marketed products other than a lighter wallet.
Stick to the basics… spend your money on food and a gym membership.
Protein powder is no miracle muscle maker
If you are hitting your macronutrient goals (calculate your calories here to find out
yours!) with food you do not need to use protein powder. Period. Protein powder’s
primary use is to assist in reaching your daily protein macronutrient goal when you
struggle to do so via whole foods alone.
Focus on correct form instead of half reps
Leave your ego at the door when you step in the gym and don’t get so caught up on
the weight you are lifting initially. By performing half reps you are not engaging the
entire muscle, resulting in minimal if any gains.
Squatting 225lbs with full range of motion is far more impressive (and affective) than
squatting 315lbs for a few dodgy half reps.
Meal timing is irrelevant
Eating small regular meals does not equate to more gains or an increased
metabolism (well, enough of an increased metabolism to accelerate fat loss). I used to
get genuinely concerned when I missed a meal or was running behind schedule.
Fasting ¾ of the day, eating 1 large meal, eating every hour – pick whatever suits
your lifestyle best and adapt a meal plan tailored to your caloric needs.
Longer workouts don’t equate to more results
The law of diminishing returns prevails. Spending 2 – 3 hours per workout is
counterproductive and if you’re doing so chances are you’re either doing far too
many sets, have unnecessarily long rest periods between sets or spend half of your
workout gossiping with gym rats. Hit your pre-determined work out and get out. A
solid workout generally lasts anywhere from 45 minutes to an hour 15.
Utilize a spotter for your own safety
When performing heavy bench press, squats or overhead dumbbell press utilize a
spotter to get the most bang for your buck out of each set – the mental boost and
confidence to push yourself further knowing someone is there in case you miss that
last rep and things go south is significant.
You don’t have to train chest on Monday
Don’t follow the heard. International chest Monday is a joke (ongoing thing that
every split body part workout routine puts chest on Monday). Why fight others for a
free bench or a pair of dumbbells and allow the intensity of your workout to
diminish? Switch it up – train back on Monday and chest on Tuesday if need be.
Get off the machines
Far too many newcomers waste time with pin loaded machines as opposed to
performing the far more affective dumbbell/barbell version of the exercise. Strength
gains made on machines will not carry across to the free weight counterpart exercise.
Learn correct form on free weight exercises, utilize your stabilizers and get off the
machines.
Track your workouts in order to apply progressive overload
Don’t go through each workout blindly or ad-hoc. Record and plan your workouts,
know how many reps you performed last session and how much weight you lifted last
session so you know what you’re gunning for now. You must always aim to BEAT
your last workout – a rep, an additional 2kg on the bar, whatever it takes to continue
to progress.
Low rep ranges are the key to natural muscle growth
Lifting in the 10 – 12 rep range is not the ideal way to build muscle or strength. As a
natural gym-goer (aka. No anabolic steroids) your body will respond far better to
heavy sets in the 4- 6 rep range.
Know your weaknesses and prioritize
Just about everyone seems to have a genetic strong point, a muscle group(s) that
grow quicker and stronger than the rest, in my case it’s my triceps. A well-built
physique is proportionate. Understand your weak points and strong points and train
accordingly, weak biceps? Throw in a few extra sets. Strong triceps? Perhaps
consider not doing as many sets.
Muscle memory exists
When you’re out of the gym due to a holiday, sickness, broken bones or whatnot
don’t fret. Muscle you’ve lost is far easier to rebuild then muscle you have never had.
There’s no perfect workout routine, meal plan or supplement out there
Stop seeking the perfect regime, meal plan or supplement. It doesn’t exist. Pick a
workout regime and follow a diet for no less than 3 – 6 months – gauge your results
and make changes based on what you see in the mirror, chopping and changing to
the next ‘best thing’ is a sure-fire way to make no progress at all.
Six pack abs come down to body fat
You can do as many sit-ups as you like but if your body fat is above 10% (or much
above) you won’t be seeing your abdominals until you cut down. The saying ‘abs are
made in the kitchen’ is correct.
Newbie gains slow down
The first year of you lifting weights if utilized correctly will allow you to pack on some
serious muscle mass, however after this year do not get discouraged when both mass
and strength gains slow down drastically – this is unpreventable.
Don’t neglect stretching & your flexibility
Injuries and poor range are often a result of lack of flexibility – stretch regularly to
increase your flexibility. Your body (especially your rotator cuffs!) will thank you for
it.
The Most Efficient Rep Range To Build Muscle
I don’t follow the herd… when I’m performing a certain exercise or style of workout I
ask myself “Why am I doing this? Does this actually work?”
Unfortunately instead of seeking out the most efficient, Spartan method to build
muscle naturally most men simply do as they’re told – performing 10 – 12 reps of
each and every exercise in their workout regime. After reading and being
brainwashed by men’s health and fitness magazines I too fell victim to this
misconception, I ended up hitting a plateau on my strength shortly thereafter.
There is a far more efficient way to build both muscle size and strength.
I’m not here to sell you the “one weird tip to gain muscle mass fast.”This is no secret,
men knew about this training technique centuries ago…
“If you must use dumbbells for daily training, use heavy ones with fewer repetitions
rather than light bells with numerous repetitions” – Arthur Saxon, 1906
I’m sure you’ve heard it before—compound exercises such as the squat, bench press,
deadlift, and overhead press build the foundation of any notable physique. Yet many
individuals still waste their time performing 20 – 30 reps per set on bicep curls.
Imagine for a moment that your body is a building. In order for your
mighty fortress to withstand the test of time you’ve got to build the
foundation right, otherwise in time it will crumble.
Hit the heavy weights now, focus can be placed on isolation once you’ve built up that
foundation.
A study published by Ohio University had 32 men split into three different groups,
where each group was to utilize a different repetition range in their training for a
period of 8 weeks.
Group 1: 3 – 5 reps
Group 2: 9 – 11 reps
Group 3: 20 – 28 reps
With no surprise group one (3-5 reps) gained substantially more size and strength
than the conventional 9-11 rep group and the higher 20-28 rep group. Studies
suggest that focusing on heavy compound exercises in the low repetition range have
also been proven to raise your testosterone levels.
If you’re like me, a normal guy with average genetics, looking to build both size and
strength naturally you cannot go past the 4-7 rep range for your major compound
lifts. Your muscles don’t grow by pushing out countless reps until you feel a pump,
muscle growth is a direct reaction to the large amount of tension being placed on the
muscle. The best way to provide your muscles with the tension they require is to
progressively increase the weight you’re lifting (aka. Lift heavy!)
“Movements or exercises that do not give the muscle the required resistance, but
are the kind that involve a great number of repetitions, never break down any
tissue, to speak of. These movements involve a forcing process that cause the blood
to swell up the muscle, and simply pump them up” – George F. Jowett, 1926
I personally have always had strong shoulders and triceps, however getting my chest
to grow in proportion proved to be a bit of an issue until I started experimenting with
low rep training.
Here’s a sample of my current chest workout that has assisted me to overcome this
plateau:
Incline Barbell Press – 4x 4-6 reps
Flat Dumbbell Press – 4x 4-6 reps
Weighted Chest Dips – 3x 8 reps
One of the biggest mistakes most gym-goers make in regards to rep ranges is lifting
heavy weight for few reps when they’re in a “bulking” phase (gaining size) and lifting
lighter weight for a higher number of reps when they’re in a cutting phase (burning
fat, maintaining muscle).
Building muscle and shredding fat comes down to caloric manipulation. Lifting light
weight for high reps is a sure-fire way to lose muscle while cutting, if you want to get
the best bang for buck out of your workouts I cannot stress the importance of heavy
compound lifts.
The Keys To A Killer Workout (My Pre-Workout Ritual
To Break PRs)
If you rush to the gym unprepared you’re going to have a mediocre workout – like
everything, if you prepare correctly you will excel when the time comes. Winners are
always planning ahead, why would you enter an endeavour blindly?
The 6 steps below form my pre workout ritual, if you want to smash through your
next workout give these steps a try, you won’t be disappointed with the results.
1) Shower
Warm showers are nice and relaxing no doubt, but that’s not the way we want to prep
for our workout. A 5 minute cold shower will leave you feeling invigorated and ready
to smash the weights.
Cold showers have also been proven to have many health benefits such as relieving
depression, increasing testosterone levels, improving the condition of hair and skin
as well as being a great discipline and character building exercise.
2) Nutrients
Roughly an hour before commencing my workout I consume a small meal comprised
of 30 grams of carbohydrates and 30 grams of protein; this is generally 1 scoop of
whey protein concentrate and a rice cake or too with natural peanut butter. Training
fasted works well when performing cardio in the morning, however in order to push
your body to the limit and maintain the highest intensity possible fuelling your body
with a small meal an hour or so before your workout will offer the best results.
3) Focus
Clear your mind; disregard all the bullshit going on at your job, in your relationships
and any other worries that are currently on your mind. From the moment you set off
on your journey to the gym (whether this be by car, bus or foot) disregard your
phone, social media and any other distractions. It’s time to laser focus on the task at
hand.
4) Review
Do not walk into the gym blindly.
Have your workout planned out in advance, know which exercises you need to
perform, how many sets and repetitions along with the weight you’re going for this
session. Visualize yourself completing each set before you even pick up the weights.
I personally recommend getting a gym notebook to log and plan your workouts in,
however you can use the Notepad app on your phone or similar should you wish (I
find pen and paper easier to track back and view previous sessions as opposed to
messing around with my phone.
5) Stimulate
30 minutes before training I consume my homemade pre workout supplement. Why
waste money on a commercial product that contains under dosed ingredients and
ingredients that aren’t scientifically proven to increase performance hidden under a
‘matrix’ – a proprietary blend loophole that allows supplement companies to hide the
dosages of ingredients within.
Throw the following in a shaker with 400ml of water:
200 – 350mg of caffeine
5g of beta alanine
8g of citrulline malate
Flavoring of your choice (Gatorade/powerade etc.)
6) Playlist
As the final touch the headphones or earphones go on and my workout playlist
commences.
Set yourself up with an assortment of songs (or download a playlist, I use this site
here) If there’s only a few songs that motivate you put these together on a new
playlist and set them to repeat, do not waste time shuffling through individual songs
once your workout commences).
Now you’ve got your workout planned out, you feel invigorated from your cold
shower. The pre workout is kicking in as laser focus takes over, you’ve shut off the
external world and you’re ready to kill it…
How To Make Your Own Pre-Workout Supplement At
Home For Laser Sharp Focus & Endurance
There’s many vitamins, amino acids, powers and potions out there in the supplement
market aimed at bodybuilders all of which are overpriced and the chances of you
actually being able to notice tangible benefits from them is quite slim.
Pre-workout supplements on the other hand offer immediate results.
I remember my first pre-workout supplement, back in 2010 I bought my first tub of
the original Jack3d from my local supplement store for 80 bucks… after smashing
down 1 scoop of the bitter lemon lime flavoured concoction I sped to the gym and 20
minutes later one of the best workouts of my life ensued… I was new to lifting at the
time but the benefits from that pre-workout powder had me lifting heavier weights
than I ever had before, once I had finished my planned workout I insisted on
throwing in some extra exercises as I didn’t want to leave, I felt unstoppable.
Increased focus.
Increased endurance.
The ability to push out those extra few reps.
But you see, there are 2 problems with commercial pre-workout supplements…
Pre workout supplements are overpriced
Here in Australia you can expect to pay upwards of $60 for a small container of preworkout powder online, if you decide to buy in store prepare to pay upwards of $80.
The prescribed ’60 servings’ stated on the side of the container is provided you take
an extremely minimal dose of half a scoop to 1 scoop (even though the manufacturer
recommends you take 2 scoops for best results).
I realized I was easily blowing $5 each time I wanted to take my pre-workout
supplement, that’s hundreds of dollars a month.
Pre workout supplement companies are trying to trick you
If you read the side of just about any pre workout supplement on the market you’ll a
fancy name for the products ‘matrix’.
Ingredients can be grouped into a matrix (utilizing a proprietary blend loophole) so
they do not need to disclose the compounds and quantities of the ingredients within
the pre workout supplement you’re buying.
For example, let’s say you and I decide to team up and create our own supplement.
To lure in newbies and unsuspecting potential customers we could have the
‘Explosive Energy Matrix’ labelled on the side of the container, little do our
customers know this fancy ‘proprietary blend’ is comprised of 300mg of caffeine and
1mg of creatine. Both being cheap, common ingredients.
Some gym goers may fall in love with this ‘Explosive Energy Matrix’ because they feel
hyped up and ultra-focused, little do they know this is solely due to a big dosage of
caffeine, the quantity of creatine in our matrix is so insignificant it would not provide
any tangible benefits in terms of strength & endurance.
Pre workout supplements are loaded with filler ingredients
You wouldn’t pay excessive amounts of cash for a tub filled with caffeine and creatine
would you? Of course not… and supplement companies know this so they ‘pad’ the
ingredients list of the pre workout supplements you’re buying with a plethora of junk
ingredients and supplements that have no science to back them up.
These useless supplements often have big, fancy and scientific names in order to
seduce you into handing over your hard earned cash.
There is enough information and studies available freely on the internet right now
for everyone to know which supplements and ingredients are affective (and the
dosages!) for increasing strength, performance, endurance and focus.
Stop supporting the supplement companies that are out to scam us with their
proprietary blend bullshit.
Introducing the Solution…
*** Make your own pre workout supplement at home ***
Save money, get better results and increase your knowledge on supplementation by
making your own pre workout supplement at home, it’s extremely easy… allow me to
share with you how I’ve been making my own pre workout supplements that have
assisted me in overcoming strength plateaus.
Simply purchase the essential ingredients listed below, add in the optional
ingredients if you wish (like I said, these are nice but not necessary) and mix them
together in water. Consume 20 – 30 minutes before your workout.
The Essential Ingredients to Make Your Own Pre Workout Supplement
At Home
Caffeine
200 – 350mg
Caffeine is a stimulant that increases muscle endurance & improves mental focus.
Here’s the Caffeine I use & recommend…
Beta Alanine
5g
Beta Alanine is a naturally occurring amino acid that reduces fatigue and induces a
‘tinging’ feeling.
Here’s the Beta Alanine I use & recommend…
Creatine
5g
Creatine Monohydrate is one of the most well researched and documented
supplements on the planet, creatine is an amino acid that can assist us in increasing
lean muscle mass and gaining strength.
Here’s the Creatine I use & recommend…
Citrulline Malate
8g
Citrulline is an amino acid used to stimulate the production of Nitric Oxide which
increases blood flow to the muscles resulting in that full, pumped feeling when
lifting. Citrulline also has been proven to relieve muscular soreness and increase
endurance.
Here’s the Citrulline Malate I use & recommend…
The Optional Ingredients To Optimize Your Home Made Pre Workout
Supplements
The below additions are not necessary, however may suit you!
BCAAs (Brain Chain Amino Acids)
Brain Chain Amino Acids assist in preventing the breakdown of muscle when
training fasted, if you’re performing cardio first thing in the morning (provided you
haven’t eaten for 6~ hours prior) you’ll be in an optimal zone to burn fat, however
you run the risk of muscle breakdown too.
Supplementing with Brain Chain Amino Acids such as these are the solution for your
fasted cardio.
Here’s the BCAA’s I use & recommend…
Flavouring
This comes down to personal preference, add in some calorie free flavouring or mix
your pre workout supplement ingredients in a calorie free beverage.
Want flavour? Check these out…
Stop supporting the crooked supplement companies, save yourself some money and
have better workouts by making your own pre workout supplements at home.
The more people that get sucked into the marketing ploys and sales gimmicks of
supplement companies the more under dosed and overpriced pre workout
supplements will continue to enter the market.
Give my pre workout supplement a try and let me know your thoughts!
PS: Here are some studies to support the above ingredients and claims I’ve made (no
broscience here!)
Caffeine increases muscle endurance:
http://www.ncbi.nlm.nih.gov/pubmed/16937961
Beta Alanine reduces exercise induced fatigue
http://www.ncbi.nlm.nih.gov/pubmed/17690198
5 grams appears to be the sweet spot for Beta Alanine supplementation
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/
Build muscle & increase strength with creatine
http://www.ncbi.nlm.nih.gov/pubmed/12945830
Citrulline increasing Nitric Oxide production
http://www.ncbi.nlm.nih.gov/pubmed/17693747
Enjoyed This Book? Here’s Some More Awesome
Content For You
Bodyweight Barrage (100% FREE)
The Bodyweight Barrage will show you exactly how you CAN build muscle & burn fat
without any fancy gym equipment. This book details the exact exercise you need to
be performing – from beginner to advanced.
Photo demonstrations are included of each exercise (by yours truly).
Grab your free copy of Bodyweight Barrage (limited time only!) here now.
BEASTMODE
BeastMode is your comprehensive guide to building muscle and shredding fat.
BeastMode covers dieting, training, advanced training techniques, motivation,
supplementation and a whole lot more!
I wrote this book for both beginners and more advanced gym goers, I’m sure you’ll
find something in here that will take your training to the next level.
Check out BeastMode here.
Becoming A Lion Among Sheep
Becoming A Lion Among Sheep delves into the power of habit stacking and reveals
the 56 habits I implemented to take my life to the next level in terms of my physique,
finances and friendships.
All of the habits and actions I share with you in Becoming A Lion Among Sheep are
completely implementable by you, the reader.
If you want to make more money, build more muscle, get more discipline, lead a
healthier life or anything along those lines then this book is an absolute must read.
Check out Becoming A Lion Among Sheep here.
Protein Shake Recipes
Protein Shake Recipes is just that, SJ’s premiere recipe book containing 100 (one
hundred!) protein shake recipes.
These shakes are not only delicious, but will also provide you with the
macronutrients and minerals required pre and post workout.
Get the best bang for your buck out of your workout and pick up your copy of Protein
Shake Recipes here.
And here are some KILLER articles that have helped thousands of men…
My transformation explained
•
•
•
•
How To Train & Gain – The Workout Regime I Used To Gain 65lbs of Lean
Muscle (part 1 of 3)
How To Eat To Gain Muscle – The Dieting Principles I Used To Pack On 65
Lean Pounds (part 2 of 3)
No BS Muscle Building Supplements I Used To Go From Skinny To Jacked
(part 3 of 3)
Building My Body – How I Went From Skinny To Jacked (and you can too!)
Flagship articles about building muscle
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Do Bodyweight Exercises Build Muscle Mass & Strength?
How To Make Your Own Potent Prison Style Pre Workout Supplement
How To Build Triceps of Steel
The Truth About Rep Ranges For Optimal Muscle Growth
The Secret Solution For Cannonball Shoulders
The Vitamin D Down Low – Improve Your Performance With D
The 4 Most Common Chest Training Mistakes
The Ultimate Pre Workout Ritual
Flagship articles about fat loss
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How To Increase Vascularity – The 6 Keys To Badass Vascular Arms & Legs
5 Reasons Why You’re Not Losing Fat
The Most Ineffective Way To Lose Weight – Are You Making These Common
Mistakes?
Flagship articles about dieting
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Does GOMAD Work? The GOMAD Diet For Bodybuilding
The Ultimate Guide To The IIFYM ‘If It Fits Your Macros’ Diet
Flagship articles about motivation
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How To Kick Ass in 2015 (And Why Most Resolutions Fail)
Start Your Day With Greatness
Unlock The Alpha – 3 Traits To Man Up In A World of Wimps
The Secret Behind WD-40 – A Tale Of Success, Failure And The Process
Burn Your Boats – The Secret To Success
Flagship articles about lifestyle/productivity
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Hack Your Productivity Now – How To Become A Disciplined Ultra Producer
Define Your Fears, Not Your Goals (a lesson in stoicism)
7 Ancient Rules For A Simple, Successful Spartan Life
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Optimizing Sleep For Gains & Productivity
The Art Of The Cold Shower – Raise Your Testosterone + More
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