Caveman Diet: A Return to the Paleolithic Age

By TerryGrant

“The deviation of man from the state in which he was originally placed by nature seems to have proved to him a prolific source of diseases” ~ Edward Jenner

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”
~ Thomas Edison

In this day and age humans are smarter and more intelligent than we’ve ever been in the past 200,000 years of our existence. As the dominant and sole survivors of the many hominid species that began emerging and evolving in Africa over 2 million years ago, humans today… Rule the Earth.

It was our very intelligence that eventually led us away from our caveman diet or primal diet and on to agricultural, animal husbandry and newer methods of feeding ourselves. With the current health crisis and dramatic rises in obesity, some may wonder if this was a good thing?

Well, at the time, it freed us from the huge commitment to hunting and gathering our food and allowed us to take up new trades and tasks. People could finally do something besides focusing all their efforts on feeding themselves. This shift gave way to an explosion of craftsmanship, such as the blacksmith and led to the forging of steel. The creation of steel was a major event that greatly impacted the future of humanity.

Since then, we’ve created language, culture, art, music, and harnessed the power of ever new and evolving technology; technologies that helped us to master our environment and go on to create civilizations the likes of which our ancestors could only dream of.

Eventually our technologies allowed us populate the globe, harness the power of the atom itself and even leave the planet to walk on the face of the moon.

The rest is history…

…or rather ”a case history” of nutritional chaos, disease and confusion!

Despite all of our technology and advancements in medicine, drugs, supplementation and the health field in general… America and the other affluent societies of the world are now facing a major epidemic.

With our abundance of wealth and food you’d think we’d be thriving, but instead we’re seeing disease, sickness, and obesity rising to frightening levels.

So much so, that diseases like coronary heart disease, type 2 diabetes, obesity, certain forms of cancer, asthma, alcoholism, gout, allergies and depression have been given the label “Diseases of Affluence.”

Even though we’re able to sustain our lives with advances in modern medicine, many people die premature deaths each year or face these debilitating diseases which reduce the quality of our lives as we grow older. The sad part is that most of us grow up thinking this is normal.

What’s even sadder is that as other cultures become wealthier, adopt our way of life and eating habits, they too begin to experience these diseases and declines in health at an alarming rate.

This is not what nature intended…..

The Caveman Diet and Foods We Evolved to Eat

“It’s so easy a caveman could do it.” –Geico

In order to understand the foods that homo sapiens evolved to eat we must venture backwards in time to the Paleolithic age.  This period of time covers the era when our hominid ancestors first began to use stone tools (2.5 million years ago) and ends when modern humans invented agriculture (12,000 years ago.)

It was during this period of time that our, now extinct, hominid ancestors such as homo habilis, homo ergaster, and homo erectus existed in the tropics of what is now Africa. It was here, where they were evolving into the lineage that would eventually become modern humans (homo sapiens.)

These hunters and gatherers were the first to use stone tools to clean the meat from animal carcasses. The evidence of this (found as fossilized animal bones with scrapings from the stone tools) led anthropologists to realize that they were hunting and eating animals.

As the brains of hominids continued to grow larger and larger relative to their body mass, these creatures required more and more calories to sustain their bigger and more intelligent brains.

As modern humans emerged on the scene some 200,000 years ago, we too followed in our ancestor’s lifestyle as hunters and gatherers. According to anthropologists we ate primarily meat, fish, shellfish, leafy vegetables, fruits, nuts and insects. Basically, we ate foods that could be found in the environments in which we evolved.

Although many scientists agree that these early humans ate large quantities of lean, wild game meats and obtained most of their food from hunting, there is little evidence to prove just how much meat was consumed.

Some believe they may have eaten mostly a vegetarian diet, while others believe that it depended upon the climate in which they lived. Humans that lived in warmer tropical regions, like Africa, probably consumed a more plant-based diet. Those that migrated into the colder regions of Europe probably ate more meat-based diets, especially in the winters.

Humans that relied on hunting also consumed the organs of the animals they killed, including the liver, kidneys and brains.

It’s also important to note that seeds such as grains and legumes (beans) were rarely if ever eaten. This is in stark contrast to our modern grain-based diets.

They may have also consumed hallucinogenic plants, which I found intriguing.

Although these plants probably had little to do with nutrition and were small parts of the diet, they may have played a role in our evolving levels of conscious awareness and mystical experiences. However, that’s merely speculation based on a book I read years ago called “Food of the Gods.” It’s an interesting theory none-the-less, but that’s a whole ‘nuther topic!

Should I eat a Paleolithic Diet then?

It’s actually a pretty good idea and should definitely lead to greater health, leanness and muscularity. In fact, the world’s leading expert on Paleolithic diets, Loren Cordain, Ph.D., suggests we do exactly that based on his research and conclusions:

“Because the human genome has changed relatively little in the past 40,000 years since the appearance of behaviorally modern humans, our nutritional requirements remain almost identical to those requirements which were originally selected for stone-age humans living before the advent of agriculture.”

Cordain wrote the popular book “The Paleo Diet” and recommends eating like our Paleolithic ancestors.

This diet consists primarily of lots of lean meats, seafood, and eggs. Ideally, these will come from wild, natural and organic sources (not factory farms.)

Most fresh fruits and vegetables are allowed. As well as, nuts and seeds. Oils that come from plants are also allowed such as olive oil, flax seed oil.

However, all processed foods, dairy, grains, legumes (beans) and starches such as potatoes, yams, and sweet potatoes are to be avoided.

This is also a good time to bring up the point that there is NOT just one specific version of the caveman diet, such as the Paleo Diet mentioned above. The basic premise is that our ancestors ate only what they could hunt and gather. The macronutrient ratios of these foods are highly debatable.

Cordain’s version of the caveman diet seems to be centered on lean meats and proteins. Let’s not forget that competing theories also suggest that Paleolithic diets may have been more plant-based depending upon the regions in which our ancestors lived.  As previously mentioned, this means some may have have depended heavily on meat for food, while others had a greater abundance of fruits and plants to consume.

So, there’s some room for variation in my opinion. Either way you’re still consuming the same type of foods our ancient ancestors could hunt and gather. Foregoing grains, dairy, legumes, starches and processed junk.

Therefore, I believe that Cordain’s Paleo Diet could be modified to include more fruits and vegetables as well, depending on your preference.

Personally, I don’t really think you can go wrong by adding more fruits and vegetables to your diet. Do you?

With that being said here is what I think is an even healthier version of the caveman diet:

It’s Time to Get Primal… a Primal Diet that is!

Fresh fruits and vegetables contain the most vitamins, minerals, and overall nutrients per unit of energy (calorie.) In other words, they are low in calories and packed with nourishment. They contain the bulk of the vitamins, minerals and fiber that your body needs to thrive. That’s why I believe that vegetables and fruits should be the base of the pyramid.

Meat, fish, fowl and eggs make up the second tier of the pyramid. These provide the bulk of your calories by providing healthy proteins, fats, zinc, b-vitamins, iron, and cholesterol.

The third tier includes seeds, nuts, and oils to provide the essential fatty acids  the body needs.

The top of the pyramid lists herbs, spices, extracts and supplements as sparingly used additions to the diet.

The Primal Food Pyramid

The Primal Diet as a Template

Personally, I like the idea of eating like a caveman. From an evolutionary standpoint it makes practical sense to consume the foods that our brain and bodies evolved to utilize. The caveman diet seems like a viable option for anyone looking to pack on solid muscle and stay lean.

You may be thinking…

“WHAT?!?!?  

NO GRAINS (bread, pasta, rice, cereals, etc.)
NO DAIRY (cheese, milk, yogurt, ice-cream, etc.)
NO STARCHES (potatoes, sweet potatoes, yams)
NO PROCESSED JUNK (all the crap in the grocery store)

YOU GOTTA BE KIDDING ME!”

Hey man, maybe it isn’t so easy being a caveman after all.

In fact, that’s probably the biggest con about this diet program. Many may struggle with ONLY eating these foods and NEVER straying from the caveman diet, as some of the die-hard Paleo advocates suggest.

Plus, it may be challenging for an ectomorph to consume enough calories to pack on mass without including some grains and starches into the meal plans. Regardless, where there’s a will, there’s a way and it can be done by increasing the fats (nuts, seeds, oils) and carbs (fruits.)

This is clean-eating at its best and will definitely require some discipline.

Of course, to be healthy and gain muscle you don’t need to follow a super strict diet 100% of the time. There’s always some wiggle room. You could follow the caveman diet 90% of the time and enjoy some of the “forbidden” foods 10% of time or on your cheat or treat days. Just eat these foods in moderation.

I normally reserve Saturday as my “Treat Day” and have a few of the foods that our ancestors couldn’t enjoy… like pizza or icecream! Hey, You gotta live a little!

The bottom line is the caveman diet is the perfect template to use for our purpose of designing “The Healthiest Muscle Building Diet in the World!”

We’ll use this as the foundation and build upon it.

:)

Now, get your best spear… we’re going on a Mammoth hunt!  

Brandon Cook

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Secret Training Tip #235 – The Most Powerful Tricep Workout That 
You Will EVER Do

Looking for a workout to shred your triceps from top to bottom? This workout features 3 unique exercises that take your triceps from a com plete stretch to a mindblowing contraction. 

Road Warrior Training – Keep in Shape While Traveling! 
Spend a lot of time away from homebase but still want to burn fat and build muscle? It can be done! Discover some of the best ways to keep your training in gear. 

Supersets – What They Are, Why They Work, and Several Unique Variations You Can Try In Your Next Workout 
The Superset is an excellent intensity technique not only for fat loss but for muscle building as well. Find out what makes Supersets so super. 

Secret Training Tip #914 – 10 of the Most Unique and Powerful 
Training Tips That You WON’T Find Anywhere Else
 

Bored with your regular workouts and need some new tricks to keep things fresh? Try these one-of-a-kind techniques and give your training a boost. 

Secret Training Tip #551 – 17 Unique and Powerful Tips For Taking 
Your Barbell Squats To The Next Level and Beyond!
 

The barbell squat is one of most common exercises found in the gym. Learn some useful tips and techniques that can help you maximize your form and strength! 

Secret Training Tip #508 – Set Your Muscles On Fire With Unbalanced Barbell Loading
This astonishing but simple training trick takes a regular barbell exercise and practically DOUBLES the tension placed on the muscles. Imagine the results you will get from a barbell curl where the full weight of the barbell goes onto only one bicep at a time! 

Secret Training Tips #1-10 – Exercise Tips and Tricks For Your 
Favorite Exercises – Part I
 

Don’t waste another rep! Get 10 powerful tips for squeezing more results out of every single rep of every exercise you do. These tips will have you eager to get back into the gym for your next workout! 

Your Keys To Rock-Solid Ankle Stability, Explosive Sports 
Performance and Incredible Balance!
 

Learn how building up your ankle strength can have an immediate and extremely powerful impact on your sports and training performance. You can even practically injury-proof your ankles! 

Secret Training Tip #337 – Powerful Tips, Tricks and Techniques 
For Building Larger, Firmer, Rounder Glutes
 

Do your thighs get more work than your glutes when you’re doing glute exercises? This information is going to change the way you train your glutes forever! 

Practical Exercise Ideas For the Time-Strapped Person 
Short on time but need to exercise? These ideas will help you fit a workout in no matter how much or how little time you have available. 

Secret Training Tip #321 – Squatting With Your Core – This 
Never-Before-Seen Technique Can Make You Stronger in the Squat Instantly!
 

Squatting is a total body exercise. When you learn how to use your core muscles when you squat, weights you’ve struggled with will FLY up! 

How To Be The Best Spotter in The Gym
There’s more to spotting than simply pulling up on the bar or pushing up on the elbows. There is an art and science to effective spotting. Learn the best techniques here! 

Secret Training Tip #452 – Taking One-Arm Dumbell Rows To 
The MAX!
 

Learn how a simple change in body position can INSTANTLY increase the amount of weight you can use for this exercise AND make it safer. You’ll never go back to the old way again! 

Five Exercises You MUST Avoid If You Want To Stay Injury-Free 
These exercises are commonly seen yet, if you do them, you stand a good chance of hurting yourself. Find out what they are and why they can injure you. 

The Training Partner: Best Friend or Worst Nightmare? 
A good training partner can help you immensely in your workouts but a bad one can spell disaster. Before you decide if you want a partner, you need this information. 

Secret Training Tip #683 – 5 Groundbreaking Calf Training Techniques For Complete Calf Development and Rock-Solid Ankle Stability 
Are you having trouble building your calves? These techniques will help you develop your calves to the very fullest, including the hard-to-reach inner and outer areas. 

Mind Games – Powerful Mental Strategies For Getting More Reps 
Out Of Every Single Set You Do 

Want to learn how to take your body further than you ever thought possible? Your mind is the real key to achieving unbelievable results. 

The Sculptor in Training – How To Develop Your Physique to It’s 
Fullest Potential By Working Different Parts of the Same Muscle 

Is it possible to work different areas of the same muscle? Why is this desirable? How can this help you build your physique to it’s fullest potential? 

Secret Training Tip #622 – High-Rep Partial Training 
Gain strength and muscle mass! This training technique is one of the best kept secrets for sending strength and muscle mass through the roof quick! Learn why it works and exactly how to do it for best results. 

You Don’t Know Squat About Squats
The squat is one of the most productive exercises you can do, period. Learn more about proper form and how to analyze your own squatting technique for maximum results. 

Partial Training For Full-Powered Results 
Training in a partial range of motion can be the key to blasting your way past strength plateaus quickly. Find out why always using a full range of motion may actually be hurting your progress!

How to Do Negative Training Without A Training Partner 
Negatives are among the most powerful training techniques for rapid strength gains. Learn how to do them effectively without a training partner. 

14 Things To Do and Not Do When First Starting an Exercise Program 
Starting an exercise program for your very first time? Learn the do’s and don’ts here. 

Eight Mistakes I’ve Made In My Training and How You Can Avoid 
Them
 

To err is human but to learn from my mistakes before you make them yourself is a whole lot easier! 

Secret Training Tip #685 – A Back Blasting Superset – Bent-Over 
Rows to Deadlifts
 

Harness the power of the superset to send your back training to the next level. 

Intensity Techniques That Will “Kill” You AND Make You Stronger 
Forced reps are great but these incredible techniques will open a whole new world of results for you! 

How To Do The Perfect Bench Press Rep 
Learn the secrets to bench press form that will send your strength and muscle development through the roof! 

Secret Training Tip #504 – Breathing Backwards – Supercharge Your 
Back Workout NOW!
 

If you’ve ever had a hard time feeling your back muscles working, this technique is for you. Discover how breathing backwards will SHOCK your lats into new growth! 

Secret Training Tip #998 – Target: Rear Delts. One Simple Movement And They’ll Be On Fire!
The rear delts can be tough to isolate. This trick takes ALL the stress off the assisting back muscles and places it squarely where you want it. 

Strong To The Core of Your Being 
Dramatically improve sports and weightlifting performance and say goodbye to lower back pain! Plus, you’ll learn two exercises you can do at home that directly target the muscles of the core. 

Secret Training Tip #240 – Waist Your Breath – Breathing For A 
Thinner Waist
 

Learn how simply changing the way you breathe while doing crunches can actually help tighten your waist! 

Secret Training Tip #178 – One Simple Movement Can Double the Effectiveness of Pulldowns 
Learn a simple technique that you can use to dramatically increase the efficiency and effectiveness of the lat pulldown. 

Secret Training Tip #242 – Be 10% Stronger in Leg Curls Instantly! 
Imagine how something as strange as changing how you hold onto a leg curl 
machine can increase your strength! 

Unique Exercises Articles

Humor Articles

Back To Main Articles Page 

Free Hardgainer Articles By Jason Ferruggia!

Articles By Terry Grant

  • 5 Muscle Building TipsHere are 5 random muscle building tips that may make a big difference in your training. Go check them out and use them in your training sessions. 
  • How To Gain Weight with One Exercise
    When people ask me how to gain weight the first thing I ask them is if they do deadlifts. If you are trying to get big but aren’t including deadlifts in your program you are simply wasting your time. There is simply no more effective exercise than the deadlift.
  • Muscle Building Misconceptions
    I was asked recently about some of the biggest misconceptions and excuses that exist when it comes to muscle building. Read on for my answers…
  • How To Build Muscle on a Vegetarian DietThere are usually four to five reasons why someone would become a vegetarian and they are: Go read the rest of the article to see if a vegetarian diet is right for you. 
  • Another Reason Your Muscle Building Program Sucks 
    One of the most popular, faulty and dangerous myths espoused in nearly every muscle building program is that you must use a full range of motion on every exercise in order to achieve maximal growth.
  • Muscle Building Secrets 
    In the quest to unlock the world’s most powerful muscle building secrets I have tried nearly every training system and diet there ever was.
  • A Muscle Building Program for Huge Legs
    If you have been around the Iron Game for a while, there is one name that comes instantly to mind when people discuss leg training. That name is Tom Platz. “The Golden Eagle” is widely regarded as having the most massively muscular legs in the history of bodybuilding.
  • How To Gain Muscle
    When it comes to the question of how to gain muscle, there are many things you must know and do. But, often times what is more important than what you should do is what you shouldn’t do. With that in mind here are five muscle gaining mistakes you should avoid at all costs.
  • How to Gain Weight Fast 5 Powerful Tips
    Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. 
  • How To Build Muscle, Olympic Style – Part 1 
    Every four years, while watching the summer Olympics, you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters.

  • How To Build Muscle, Olympic Style – Part 2
    In part one of this series we discussed how to build muscle like the always-jacked-big-biceps-and-triceps sporting male gymnasts. In part two we are going to address the other most muscular athletes at the summer Olympics, the sprinters.
  • How To Build Muscle With High Reps
    Although I am not a fan of high reps on most exercises for most lifters, there are actually times when I do recommend them. So if you want to learn how to build muscle with high reps, then read on.
  • The Power Look
    Nothing says power like a big set of traps and a thick neck. Think about it. When you’re out somewhere and you see a guy with massive traps and huge neck you automatically know he’s the last guy in the joint that you’d ever want to mess with.
  • How to Lose Man Boobs
    Seinfeld fans will undoubtedly never forget the episode in which Frank Costanza and Kramer invented the mansierre, which was a bra for men with excessive breast development.
  • Muscle Gaining Secrets Interview
    An interview with Jason Ferruggia. Can you give us some background about yourself?
  • Is a “Pump” Needed to Build Muscle?
    Who could ever forget that famous line from Pumping Iron where Arnold said that getting a good pump was better than sex?
  • Muscle Building Interview Part 1
    Learn all about Jason Ferruggia and how to build muscle with this question and answer interview.
  • Muscle Building Interview Part 2 
    Learn all about Jason Ferruggia and how to build muscle with this question and answer interview.
  • How to Build Big, Powerful Shoulders
    One of the questions I get asked most frequently is, “how do I big build big powerful shoulders?” I usually answer this question by listing the following two exercises. Firstly, the best all around shoulder building exercise is the barbell hang clean and press.
  • How to Build an Impressive Chest
    Even though the pecs do not do the majority of work during the bench press I still think it’s is a tremendous, if somewhat overused, mass builder for the whole upper body.
  • CNS Fatigue: A Real Concern or Just Another Lame Excuse?
    The CNS controls everything; if it’s fried your performance is going to suck. So you have to be careful about CNS intensive methods and allowing for proper recovery of the CNS.
  • How To Build Muscle Fast 
    If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining. There are several different ways to do this which are listed in this article.
  • Mike Mentzer: Genius or Lunatic
    If you don’t know who Mike Mentzer was I will give you some quick background. He was a famous bodybuilder who competed back in the seventies and eighties against none other than Arnold, himself.
  • Time-Under-Tension for Fast Muscle Gain
    One of the supposed rules of fast muscle gain is that in order for a muscle to grow it has to be exposed to a certain load (e.g. under tension) for 40–70 seconds at a given time.
  • How to Gain Muscle Fast with the Proper Rest Intervals
    My Uncle Rory from Scotland was the only guy on either side of my family who could be considered big. Neither of my parents has ever weighed more than 140 pounds and nobody on either side, except me and my brother, ever even made it past 185. But Uncle Rory was different.
  • How to Build Lean Muscle at a Mind Blowing Rate
    What is the most important thing I can do at the gym to ensure that I will continually build lean muscle? It’s very simple. The most important thing you can do each and every single time you go to the gym if you want to build muscle is to try to set a PR (personal record) on every lift you do.

  • How To Build Muscle Fast by Spending Less Time In The Gym
    I’ll never forget my first encounter with “Big Joe.” I had just gotten my driver’s license about a week before, so I was 17 at the time. Up until my 17th birthday, I had been training at our crappy high-school weight room and was counting the days until I could drive myself to the real gym about 15 minutes down the road.
  • Proper Tempo Prescriptions for Fast Muscle Gain
    I’m sure by now that many of you are familiar with the word tempo when it comes to training for fast muscle gain…Right? No? Well, I wouldn’t feel left out or get too worried about it because it is a fairly useless concept.
  • How to Gain Weight & Build a Barn Door Sized Back 
    If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.
  • Does Training To Failure Help Increase Muscle Mass?
    Training to failure has long been a much debated subject amongst fitness professionals. Many experts tell you that if you really want to increase muscle mass you have to go to failure on each and every set you do while others will warn you to avoid training to failure at all costs.
  • Choosing the Right Exercises for Fast Muscle Gain
    When I first started training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements that I saw everyone else doing. I figured these would all lead to fast muscle gain and I would be huge in no time.
  • More Effective Muscle Building Workouts
    Why is it that almost all of the muscle building workouts you read about advocate body-part splits? Monday is chest day, Tuesday is back, Thursday is legs and Friday is arms…or something like that, I guess.
  • How to Get Huge Arms
    Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Within a week after their first workout most guys are start for searching the secrets of how to get huge arms during every spare moment they have. Nearly everybody loves to stretch their shirt sleeves or even cut them off.
  • Less Time Equals Better Results?
    Why is it that almost everyone you see working out in the gym does high volume bodypart splits? Today is Monday and in just about every gym in America that means it’s chest day. Tomorrow is back, Thursday is legs and Friday is arms…or something like that, I guess.
  • Doing Cardio While Building Muscle- Part 1
    There is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here’s the real deal on doing cardio while trying to gain size and strength…
  • Doing Cardio While Building Muscle- Part 2 
    The purpose of doing cardio when trying to get bigger and stronger is to keep you lean, improve your insulin sensitivity and allow you to eat more calories. What kind of cardio will have the least negative effect on your size and strength gains? That’s a no brainer; walking.
  • Doing Cardio While Building Muscle- Part 3 
    A look into Interval Training and how it could help you build muscle and lose fat.
  • The Magic Number for Building Muscle
    When looking at most popular muscle building workouts you need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought.
  • Muscle Building Nutrition
    It has been said that nutrition is responsible for 80% of your muscle building results. I think that is dramatically overstating it but nutrition is critically important to your muscle building efforts. Without proper nutrition you will never build the physique you desire.
  • The Top Ten Weight Training Exercises for Building Muscle
    The best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy.
  • Weight Training Exercises to Avoid if You Want to Build Muscle Fast
    When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises.
  • Using the 5×5 System to Build Muscle
    The 5×5 system is one of the oldest muscle building programs in the book and has stuck around forever. 5×5 is good and 5×5 is bad; it just depends on the situation. There are a few ways that the 5×5 muscle building system is implemented.
  • The Top Ten Muscle Building Tips
    These are the top ten muscle building tips if you want to gain weight quickly. Go check them out now. 
  • Vegetarian Muscle Building Diet
    One of the most frequent email requests I get is for a description of my vegetarian muscle building diet Since there is such great interest in this topic I thought I would share it with you today.
  • Building Muscle with Bands and Chains
    These days it’s very trendy to use bands and chains for building muscle and strength. Several years back, I got caught up using chains and bands with almost everyone in my gym. After a couple years of doing this I realized that nobody was progressing any faster than they were before.
  • Muscle Building Cardio Workout
    My favorite muscle building cardio workout is to get up and go for a half hour walk before breakfast. I usually do this about four or five days per week and I do it for a few reasons. First of all, I do it for cardiovascular health. Too many people simply lift weights and ignore all the other components of fitness.
  • The Muscle Building Power of Meditation
    Everywhere you go today you find more and more people who are dealing with increasing stress levels. Excess stress leads to excess cortisol production and lowers your testosterone and growth hormone secretion, which of course makes muscle building nearly impossible and leaves you with a lot more bodyfat; not to mention a decreased sex drive, the inability to relax or focus and a whole bunch of other problems like decreased immune response and higher frequency of injuries.
  • Change Your Mindset and You Will Build Muscle Fast
    Let’s be honest. Everybody wants to improve the way they look. I don’t know of too many people that don’t want to build muscle fast or lose more fat in a hurry. It’s just human nature. You want to appeal to the opposite sex and command respect from you peers.
  • Stop the Muscle Building Insanity
    I often wonder how guys were even able to workout before internet training forums were around. I mean if you can’t visit 469 different message boards per day and post your muscle building workout in order to get the approval from at least half the world’s population before hitting the gym that day how could you ever make progress? It’s bewildering to me.
  • How to Build Muscle Fast and Avoid Shoulder Injuries
    Many moons ago when people asked me how to build muscle fast I told them that they had to squat, deadlift and bench press. That was before I injured my own shoulder and saw it happen to countless others. It happened again yesterday.

Hope You Enjoyed These Free Articles by Jason Ferruggia.

Check Back, I Will Try My Best to Keep Them Updated as He Gives Us More Articles to Use. But in the Meantime Check Out the Other Tons of Articles We Have on Our Site. Just Click the Link Below and Absorb More Great Information For Free!!! 🙂
Back To Main Articles Page 

Brandon Cook’s Body Transformation

This is the place where I will give you an inside look into my training, nutrition, and daily life as I embark upon a journey to evolve myself physically, mentally, and spiritually.

The intention of my training regimen is to:

 Strengthen and transform my body through intense weight training, combat conditioning drills, and quality nutrition.

 Awaken and enlighten my mind by continually learning through books, blogs, DVD’s, seminars and real world experience.

 Cultivate the power of my spirit/Ki through Tai Chi, Zen Meditation, and martial arts training.

I will be documenting the entire training process here on this page. As a naturally skinny ectomorph, it’s my desire and full intent to make an amazing and inspiring hardgainer transformation.

If you’d like to know more about what led up to this transformation please read: A Window Into My PastReflections of the Present Moment, and A Gateway Into the Future.

My official start date was November 30th, 2009.

I will be providing weekly progress updates that include pictures, charts, and measurements to detail the progress being made from week to week.

Simply click a link below to read the entry for that week. Comments of encouragement and support are much appreciated.

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Weekly Progress Report: Week 32 of My Transformation
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Weekly Progress Report: Week 31 of My Transformation
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Weekly Progress Report: Week 30 of My Transformation
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Weekly Progress Report: Week 29 of My Transformation
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Weekly Progress Report: Week 28 of My Transformation
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Weekly Progress Report: Week 27 of My Transformation
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Weekly Progress Report: Week 26 of My Transformation
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Weekly Progress Report: Week 25 of My Transformation
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Weekly Progress Report: Week 24 of My Transformation
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Weekly Progress Report: Week 23 of My Transformation
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Start of Triple Threat Muscle Program

I know this was supposed to be a 6 month transformation, but I feel like I need to extend it. I still haven’t reached my goal and WILL NOT stop until I reach it. Whether that takes another month or two, six months or two years… makes no difference to me. However, I feel like I’m close… REALLY CLOSE… to having a major breakthrough. Never give in, never give up… it’s persistence that seperates the strong from the weak.

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Weekly Progress Report: Week 22 of 26
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Weekly Progress Report: Week 21 of 26
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Weekly Progress Report: Week 20 of 26
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Weekly Progress Report: Week 19 of 26
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CHANGE OF PLANS………..

Okay guys, I’m getting a little burned out on the daily updates and it’s taking up a lot of my time to post daily. I think I’ve provided enough daily updates to give you an idea of how to get started and structure your diet. It will be an individual task for everybody, but I hope this helps share some insights into the matter.

That being said, I am still working out and still going strong. I’m only cutting out the daily updates so I can work on revising the Way to Mass e-Class and so that I can revamp the blog and relaunch it soon. These were the major factors for cutting out the daily updates.

I will continue to do weekly updates and progress reports until I achieve my goals.

Transformation Update: Week  19, Day 128

Transformation Update: Week  19, Day 127

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Weekly Progress Report: Week 18 of 26
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Weekly Progress Report: Week 17 of 26
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Transformation Update: Week 17, Day 119 – Sunday

Transformation Update: Week 17, Day 118 – Saturday (Cheat Day)

Transformation Update: Week 17, Day 117

Transformation Update: Week 17, Day 116

Transformation Update: Week 17, Day 115

Transformation Update: Week 17, Day 114

Transformation Update: Week 17, Day 113

PHASE III: UPPER/LOWER SPLIT

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Weekly Progress Report: Week 16 of 26
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Transformation Update: Week 16, Day 112 – Sunday

Transformation Update: Week 16, Day 111 – Saturday (Cheat Day)

Transformation Update: Week 16, Day 110

Transformation Update: Week 16, Day 109

Transformation Update: Week 16, Day 108

Transformation Update: Week 16, Day 107

Transformation Update: Week 16, Day 106

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Weekly Progress Report: Week 15 of 26
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Transformation Update: Week 15, Day 105 – Sunday

Transformation Update: Week 15, Day 104 – Saturday (Cheat Day)

Transformation Update: Week 15, Day 103

Transformation Update: Week 15, Day 102

Transformation Update: Week 15, Day 101

Transformation Update: Week 15, Day 100

Transformation Update: Week 15, Day 99

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Weekly Progress Report: Week 14 of 26
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Transformation Update: Week 14, Day 98 – Sunday

Transformation Update: Week 14, Day 97 – Saturday (Cheat Day)

Transformation Update: Week 14, Day 96

Transformation Update: Week 14, Day 95

Transformation Update: Week 14, Day 94

Transformation Update: Week 14, Day 93

Transformation Update: Week 14, Day 92

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Weekly Progress Report: Week 13 of 26
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Transformation Update: Week 13, Day 91 – Sunday

Transformation Update: Week 13, Day 90 – Saturday (Cheat Day)

Transformation Update: Week 13, Day 89

Transformation Update: Week 13, Day 88

Transformation Update: Week 13, Day 87

Transformation Update: Week 13, Day 86

Transformation Update: Week 13, Day 85

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Weekly Progress Report: Week 12 of 26
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Transformation Update: Week 12, Day 84 – Sunday

Transformation Update: Week 12, Day 83 – Saturday (Cheat Day)

Transformation Update: Week 12, Day 82

Transformation Update: Week 12, Day 81

Transformation Update: Week 12, Day 80

Transformation Update: Week 12, Day 79

Transformation Update: Week 12, Day 78

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Weekly Progress Report: Week 11 of 26
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Transformation Update: Week 11, Day 77 – Sunday

Transformation Update: Week 11, Day 76 – Saturday (Cheat Day)

Transformation Update: Week 11, Day 75

Transformation Update: Week 11, Day 74

Transformation Update: Week 11, Day 73

Transformation Update: Week 11, Day 72

Transformation Update: Week 11, Day 71

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Weekly Progress Report: Week 10 of 26
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Transformation Update: Week 10, Day 70 – Sunday

Transformation Update: Week 10, Day 69 – Saturday (Cheat Day)

Transformation Update: Week 10, Day 68

Transformation Update: Week 10, Day 67

Transformation Update: Week 10, Day 66

Transformation Update: Week 10, Day 65

date: Week 10, Day 65

Transformation Update: Week 10, Day 64

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Weekly Progress Report: Week 9 of 26
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Transformation Update: Week 9, Day 63 – Sunday

Transformation Update: Week 9, Day 62 – Saturday (Fast Day)

Transformation Update: Week 9, Day 61

Transformation Update: Week 9, Day 60

Transformation Update: Week 9, Day 59

Transformation Update: Week 9, Day 58

Transformation Update: Week 9, Day 57

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Weekly Progress Report: Week 8 of 26
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Transformation Update: Week 8, Day 56 – Sunday

Transformation Update: Week 8, Day 55 – Saturday (Cheat Day)

Transformation Update: Week 8, Day 54

Transformation Update: Week 8, Day 53

Transformation Update: Week 8, Day 52

Transformation Update: Week 8, Day 51

Transformation Update: Week 8, Day 50

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Weekly Progress Report: Week 7 of 26
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Transformation Update: Week 7, Day 49 – Sunday

Transformation Update: Week 7, Day 48 – Saturday (Cheat Day)

Transformation Update: Week 7, Day 47

Transformation Update: Week 7, Day 46

Transformation Update: Week 7, Day 45

Transformation Update: Week 7, Day 44

Transformation Update: Week 7, Day 43

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Weekly Progress Report: Week 6 of 26
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Transformation Update: Week 6, Day 42 – Sunday

Transformation Update: Week 6, Day 41 – Saturday (Cheat Day)

Transformation Update: Week 6, Day 40

Transformation Update: Week 6, Day 39

Transformation Update: Week 6, Day 38

Transformation Update: Week 6, Day 37

Transformation Update: Week 6, Day 36

PHASE II: FULL BODY

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Weekly Progress Report: Week 5 of 26
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Transformation Update: Week 5, Day 35 – Sunday

Transformation Update: Week 5, Day 34 – Saturday

Transformation Update: Week 5, Day 33 – New Years Day

Transformation Update: Week 5, Day 32

Transformation Update: Week 5, Day 31

Transformation Update: Week 5, Day 30

Transformation Update: Week 5, Day 29

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Weekly Progress Report: Week 4 of 26
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Transformation Update: Week 4, Day 28 – Sunday

Transformation Update: Week 4, Day 27 – Saturday

Transformation Update: Week 4, Day 26 – Christmas Day

Transformation Update: Week 4, Day 25

Transformation Update: Week 4, Day 24

Transformation Update: Week 4, Day 23

Transformation Update: Week 4, Day 22

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Weekly Progress Report: Week 3 of 26
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Transformation Update: Week 3, Day 21 – Sunday

Transformation Update: Week 3, Day 20 – Saturday (Cheat Day)

Transformation Update: Week 3, Day 19

Transformation Update: Week 3, Day 18

Transformation Update: Week 3, Day 17

Transformation Update: Week 3, Day 16

Transformation Update: Week 3, Day 15

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Weekly Progress Report: Week 2 of 26
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Transformation Update: Week 2, Day 14 – Sunday

Transformation Update: Week 2, Day 13 – Saturday (Cheat Day)

Transformation Update: Week 2, Day 12

Transformation Update: Week 2, Day 11

Transformation Update: Week 2, Day 10

Transformation Update: Week 2, Day 9

Transformation Update: Week 2, Day 8

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Weekly Progress Report: Week 1 of 26
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Transformation Update: Week 1, Day 7 – Sunday

Transformation Update: Week 1, Day 6 – Saturday (Cheat Day)

Transformation Update: Week 1, Day 5

Transformation Update: Week 1, Day 4

Transformation Update: Week 1, Day 3

Transformation Update: Week 1, Day 2

Transformation Update: Week 1, Day 1

PHASE I: BODYWEIGHT

Let the Journey….. BEGIN!

Weight Lifting Rules For Skinny Runts

By Terry Grant

You wake up in the morning and look in the mirror.  Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass.  Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it.  Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn’t mean you should park it on the couch for a few days in between your workouts.  It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don’t.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you’ve got to change this pronto.  Remember, you’ve only got so much time you are allowed to be in the gym for. Don’t you want to get the biggest bang for your buck?  Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough.  Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat.  Let’s not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don’t need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week – TOPS. And make it low to moderate intensity as well.  The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You’ve put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that.  While you definitely want to maintain your social life while trying to gain weight – and you should – it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don’t do it. Period. It’s that simple.

Get ready for rule #5.

Technique.  Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he’s got more momentum going on than the Gravitron at the fair? He’s pretty much working every muscle in his body except his biceps. Not so beneficial.  Not only that, but give him two weeks and a hundred bucks says he’s out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself.  If you don’t know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor.  You want someone who’s been there, done that. They used to be a skinny bastard just like you and they’ve managed to overcome the curse and now tip the scales and dominate the weight room.  This guy will do wonders for your motivational levels. Don’t feel like lifting? Have a good look at his body.  You’ll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions – get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image. 

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

� 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.Back To Vince’s Articles

Back To Main Articles Page 

How To Gain Weight – Even If You Are Under Weight

By Terry Grant

Here are four ‘little known’ how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!

Are you sick and tired of people telling you how to gain weight. It probably sounds like this:

“All you have to do is eat, eat and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s not totally your fault you are skinny…

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!

Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easily,

is like taking money advice from somone who inherited a fortune

or is making money illegally.”

You must think outside the box and give up the excuse of being a “hardgainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as ‘undeweight’ or ‘skinny’ ever again. Start following these simple steps and don’t be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Four simple how to gain weight action steps to start growing like a skyscraper!

1. Double it up.

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!

2Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up – absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down you skinny pencil neck!”

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quicklywithout drugs, supplements and training less than before.

� 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package. 

Back To Vince’s Articles

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Get Big Muscles In 3 Simple Steps

By Terry Grant

Do you know what it really takes to build big muscles? Do you think it’s as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn’t going to cut it. 

Here are five simple steps to getting big muscles fast :

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let’s say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quicklywithout drugs, supplements and training less than before.

� 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package. 

Back To Vince’s Articles

Back To Main Articles Page

Choosing A Gym – 10 Things To Look Out For

By Terry Grant

Now that you’ve made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn’t, chances are you aren’t going to stick with any type of regular plan and will eventually just stop going altogether.

By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program. 

1. Location 

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it. 

2. Membership Cost 

Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. 

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time. 

3. Membership Demographic 

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. 

Whatever your needs, make sure you enquire about this and take it into consideration. 

4. Additional Benefits 

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing. 

5. Operating Hours 

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that. 

6. Personal Training Services 

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. 

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold. 

7. Group Fitness Classes 

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. 

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up. 

8. Cleanliness 

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards. 

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. 

Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. 

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in. 

10. Cancellation Policy 

Finally take a look at the gym’s cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. 

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

� 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.Back To Vince’s Articles

Back To Main Articles Page