"Who Else Wants To Use A Proven, Step-by-Step System And Finally Achieve The Ripped, Rock-Solid Muscle Gains You Deserve... Leaving Your Friends, Family, Co-Workers, And Everyone Else Around You Staring In Disbelief At Your Powerful New Physique... In 12 Short Weeks Or Less?"
In a bodybuilding world where intense marketing hype and exaggeration have become the norm, my friend Sean Nalewanyj stuck to his guns and provides you with a truthful and honest approach to building muscle and gaining strength fast.
The Truth About Building Muscle is a complete step-by-step muscle-building system that is jam-packed with valuable information, covering some extremely important topics such as workout structure, proper nutritional techniques, efficient and cost-effective supplementation, injury prevention, cardio and fat loss as well as many other useful subjects. All of this information is combined into a 250-page, picture-filled, instantly downloadable e-book.
Read Sean's article below about his journey from skinny 125 pound pencil-neck to the buff guy at the top of this page and then check out:
The Truth About Building Muscle
Muscle Building Q & A
With Bodybuilding Trainer Sean Nalewanyj
Q. I can't get enough of a
pump in the gym. It's starting to frustrate me; I want a huge pump for
huge gains! What can I do?
first thing you should understand is what a pump really is. Contrary to popular belief,
it is not caused by a flow of blood into a particular area of
Instead, it is the result of blood that has been "trapped"
inside. This results in a hard, full feeling inside
the muscle. However, a pump is most certainly not an indicator of a
successful workout. Although it feels great, we should never use this as
a guide to whether or not we are having a good workout. Use progression
as your guide for success in the gym, not the pump. You would get a huge
pump by doing 50 reps with a 10 pound dumbbell, but do you think this
would be effective for muscle growth? There is your answer right there.
want to dramatically increase my arm size. What are the best arm
exercises for accomplishing this?
is no "magic" arm exercise that will yield incredible gains.
Arms really don't require a lot of direct work as they get hit very hard
in all of your big compound movements for your chest and back. The key
to arm size is to increase your overall size. You should be devoting
most of your energy into your larger muscle groups, like chest and back.
Your arms will grow along with the increased poundages in your compound
lifts (heavy presses, dips, rows, overhead presses, rows, chins etc).
Obviously you won't find 18 inch arms on a 160 pound bodybuilder. Some
arm work is necessary, just not very much. I usually do 3 sets
total for biceps and triceps. Don't get too fancy and instead focus on basic,
proven lifts. Barbell curls, dumbbell curls, pushdowns and close grip
benches should be the cornerstone of your arm workouts.
How long should I rest between sets?
varies from person to person. The bottom line is to rest until you are
fully prepared for the next set and can give an all out effort. Never
start another set unless you feel that you have fully recovered from the
previous one and that
your strength will be at its peak. This will usually be anywhere from
It also differs from lift to lift.
After an all out set of deadlifts or squats, I'll usually need about 5
minutes to be ready for another set. On the other hand, I could be ready
for another set of tricep pushdowns in as little as 2 minutes.
I just started working out a few weeks ago. Roughly how long will it
take before I am able to gain a decent amount of muscle?
There are too many factors involved in this one to give a straight
answer. It will largely come down to your training intensity, diet, supplementation,
and most of all, your genetics. I don't care what anyone says, the fact
of the matter is that genetics do play a very large role in
One's ability to increase their muscle
size and strength is largely controlled by what is, to us,
uncontrollable. Don't get me wrong, anyone can get huge and look great,
but the rate at which this occurs is not the same in everyone. In my
case, I was able to gain a decent amount of muscle after about 6 or 7
months of training. For someone else, that same amount of muscle may
have come in 2 years. Some people could have gained that much in 3
months. Some people don't even lift weights and are big! Don't obsess
about it. Pour your heart and soul into your training and good things
will eventually happen.
What approach is better for increasing lean mass: eating 3 larger
meals a day, or 6 smaller meals a day. Contrary to what people have told
me, it seems to make more sense that eating 3 larger meals would be
better for gaining mass since one could eat more at each sitting and
thus obtain more nutrients. Which is better and why?
Eating 5-6 smaller meals a day is a much better
approach to gaining muscle and keeping body fat off. Why? By eating smaller meals spread throughout the day
you will allow your body to
always remain in an anabolic state. You see, after going 2-4 hours
without protein the body switches into "starvation mode" and
the green light for muscle growth quickly turns red. Through
thousands of years of evolution our bodies have learned to slow down the
metabolism in order to conserve nutrients, thus preventing starvation.
So by eating more frequently throughout the day, your body will always remain anabolic and
the metabolism will stay raised. Also, smaller meals are more easily
digested than larger ones. The number 1 mistake people make when trying
to gain mass while staying lean is not eating frequently enough!
Q. Is alcohol really that
harmful to bodybuilders?
Contrary to what some may tell you, alcohol consumption will have quite
a negative impact on your bodybuilding goals. Why? Let's look and see…
- It is extremely high in empty
calories, yielding 7 calories per gram.
- It disrupts the Kreb's
cycle, which will in turn slow down the metabolism leading to
increased fat storage.
- It slows down protein synthesis by
up to 20%.
- It dehydrates the muscle cells.
- It blocks the absorption of many
critical nutrients such as calcium, phosphorus, magnesium, iron and
- It lowers testosterone levels and
increases estrogen production.
- It reduces insulin like growth
hormone by up to 42%.
About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.
With The Truth About Building Muscle bodybuilding expert Sean Nalewanyj shows you how you can avoid these fatal and common pitfalls. You'll learn the honest and unbiased truth about building maximum lean muscle mass, gaining strength and burning fat. Including a complete 250-page e-book, full exercise database, and free online personal training.
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