"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
4 Simple Keys To Developing
A Wide Muscular Back
With Bodybuilding Trainer Sean Nalewanyj
It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.
For most aspiring lifters, it's all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.
Not surprisingly, those gains never appear in any significant form.
While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs.
I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
It's obvious why most lifters neglect these all-too-important muscles...
1) The back is not a showy muscle and you can't see it in the mirror.
2) Back training is far more stressful and taxing to the body than chest or arm training.
3) Most lifters are simply unaware of how important the development of these muscles really is.
Allow me to let you in on a little secret...
If you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.
In fact, 70% of your upper body muscle mass resides in this area!
Nothing can replace the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.
There are 4 major movements that you must perform to properly develop your back...
1) Deadlifts I cannot possibly stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.
2) A vertical pulling movement These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.
To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise.
3) A horizontal pulling movement Otherwise referred to as rows, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few.
For maximum results, stick to a basic freeweight rowing movement. I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.
4) A shrugging movement While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. A basic barbell or dumbbell shrug will do the trick.
Okay, let's put it all together...
Deadlifts 2 sets of 5 to 7 reps
Overhand Chin-Ups 2 sets of 5 to 7 reps
Bent Over Barbell Rows 2 sets of 5 to 7 reps
Barbell Shrugs 2 Sets of 10 to 12 reps
For optimal gains in back size and strength, the above routine is ideal.
Editors Note: only the actual working sets are listed here. Do as many warm up sets as needed in order to work up to your top weight for each exercise. For example, lets say that your top weight for deadlifts is 315 lbs. you should at least do a warm up set with 135 lbs., another with 225 lbs., and then go to your top weight and do 2 working sets with 315 lbs.
It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth. I've used this same routine for many years and continue to see steady progress in both back size and strength.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before.
What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs?
For specific training information on each of these body parts make sure to visit my webpage below and find out how you can finally get the rock-solid muscle gains you deserve without spending endless hours in the gym...
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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