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