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This Proven System Promises To Pack-on Muscle Without Fat!
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First, I want to make sure that there is no confusion with the title of the article. When I say
"building muscle fast", fast is relative in comparison to the rate at which you will build muscle if the
muscle-building factors I am going to discuss are not in place. The fact is building new muscle is
NOT a fast process. It takes weeks, months, and years of hard work and dedication, both inside
and outside of the weight room. This slow "rate of return" on muscle-building is one of the main
reasons people give up on building muscle all together.
We live in a society where if we want something we want it RIGHT NOW. Well, a lean muscular
body just cannot be obtained that quickly. Building your ultimate physique is like an ongoing art
project that takes years and years to complete. However, the time and effort required is far
outweighed by the masterpieces we are able to create.
So, even though it is going to take some time to build your masterpiece, adhere to these four
essential ingredients for muscle growth so that you can get the job done in the most effective and
efficient manner as a natural bodybuilder.
1) Train heavy and with as much intensity as possible
If you want to build the most amount of muscle in the least amount of time then stick to the basics
and train heavy! We have all seen the guy in the gym loading up the machines until they simply
cannot hold anymore weight. He goes through his workout routine swinging the weights around
like a madman using terrible form and way too much momentum. Just about everyone stares and
some of the faint of heart even leave the weight-room in fear. This guy obviously either 1) has no
idea what he his doing or 2) has an ego that is farther ahead in development than his muscles.
But you know what? I'll bet you a box of meal replacements that the guy is carrying around some
pretty decent muscle.
Even though his form is very poor, lifting all that weight forces overload upon his muscles and
overload is the single most important factor in stimulating muscle growth in the weight room. Now,
before you go out and try to do one arm curls with the 100 lbs dumbbells (unless you are Skip
LaCour who really can do this), let me make it clear that I am NOT advocating that you train like
our friend I described above. The point is that even with less than perfect form, lifting heavy
weight with intensity will produce muscle overload and muscle growth. Your goal should be to
train heavy while using proper execution and allowing for some momentum. The best muscle
building exercises to train heavy are the basics, such as squats, dead lifts, barbell bench presses,
and barbell curls.
The best training program I have found that enables you to continue to make gains by overloading
the muscles is the Max-OT or Maximum Overload Training Program, created by Paul Delia,

2. President of AST Sports Science. Max-OT is centered around basic compound exercises using
heavy weight and progressive overload. The workouts are relatively short (30-45 minutes) which
is why INTENSITY is very important. These short intense workouts build muscle in a more
efficient manner compared to longer workouts and also eliminate the concern for decreased
testosterone and increased cortisol levels that can occur with longer workouts. You can sign up
for the free Max-OT training course at the AST website (www.ast-ss.com).
2) Feed your body to grow all day long
Alright, we have stimulated our muscles to grow in the most effective and efficient manner with
heavy weight training. However, that is only half the battle. No, actually that is only like 20% of
the battle. At least 80% of your success in an attempt to build muscle is based on how well you
feed your body the 23 hours that you are not in the gym. Science has proven it, I have seen it in
myself, I have seen it in my clients, and anyone else who has made the commitment to make
nutrition a priority has seen it as well. Once you begin to practice proper nutritional habits on a
consistent basis the results from your workouts will improve by leaps and bounds. The key word
here is consistency. You can't eat right for a couple of days then have a day where you miss two
meals and eat junk food for a few others. You must eat properly on a consistent basis to really
obtain the powerful benefits that proper nutrition has to offer.
There are many different nutrition plans that can help you build muscle and I am not going to go
into the details of any specific plan. However, I will give some general guidelines for eating to
build muscle.
oInclude a source of lean protein with each meal
High quality protein provides your muscles with the proper nutrients to build muscle. Examples
include chicken, turkey, egg whites, lean beef, tuna, and meal replacements, such as Ny-Tro Pro
40.
oEat enough calories to put your body in a positive nitrogen balance
A positive nitrogen balance is needed in order to build muscle. This is obtained by consuming
enough high quality protein (at least 1 gram per pound of body weight) and enough carbohydrates
so that the protein you consume goes towards building muscle and does not get converted to
glucose for energy. Just because you need a lot of nutrients to build muscle does not mean that
you must eat massive amounts of food. Eating high fat low nutrient food just because you are
"bulking" will do nothing for building muscle and everything for making any definition you have
disappear quickly!
o Limit saturated fat but include some "good" fat in your diet
Diets low in saturated fats protect against many problems such as heart disease and high
cholesterol. However, if your total fat intake is too low then testosterone levels will decrease and
your body will become less efficient at performing many mandatory functions. You need a certain
level of "good" fats containing Omega-3 and Omega-6 fatty acids. Examples of foods containing
these "good fats" include flax seeds and flax seed oil, olive oil, canola oil, and CLA, or Conjugated
Linoleic Acid.

3. oEat frequent smaller meals throughout the day
Eating small, frequent meals throughout the day ensures that your muscles are constantly
supplied with the proper nutrients they need in order to grow. Breaking up your normal 3 meals per
day into 6-8 smaller meals per day is the one nutritional strategy that will have the biggest impact
on the amount of muscle you are able to build. Eating this way also increases your metabolic rate
helping you to stay leaner, keeps blood insulin levels stable, and increases energy levels
throughout the day.
oDrink lots of pure water throughout the day
Our bodies are made up of 1/3 water and our muscles are 70% water! Water plays a vital role in
proper hydration, transport of nutrients through the body, digestion, the flushing of toxins from the
body, and other important functions of the body. All of these things help equal more efficient
muscle growth.
3) Get plenty of rest between workouts
New muscle tissue is not formed from weight training unless proper nutrients are provided to the
body as discussed above AND enough recovery time occurs before the muscle is placed under
the stress of an intense workout again. In addition to the recovery time between workouts your
body needs sleep to allow your muscles as well as all of your other body functions to operate
properly.
How much sleep is enough and what is the optimal time to wait before working the same body
part? There are many different opinions and theories on both of these subjects, and the "right"
answer can be debated all day long. I would say that the "right" amount of sleep each night is
however much sleep it takes for you to have enough energy to train intensely and stay awake and
alert to perform all of your daily tasks. As far as the optimal time to wait before training the same
body part again, this is going to vary based on a number of factors including how long you have
been training, how many sets and reps your performed during your last workout, and how
intensely you trained during your last workout, just to name a few.
Personally, I have found that I perform and feel my best by getting 7-8 hours of sleep a night. I
also have gotten very good results by training each body part once a week very intensely as
prescribed in the Max-OT program.
4) Live a healthy lifestyle and provide the right environment for muscle growth
If you are really serious about building muscle then you must structure your lifestyle in a certain
manner. This is not always easy because so many of the normal activities in society involve
things that can sabotage your muscle-building efforts. With office parties, lunches, and dinners,
family cookouts, happy hour, etc. it can be difficult to stay on your bodybuilding diet plan. Eating
un-healthy foods and drinking with your friends are enjoyable activities but they will not help your
muscle-building efforts.
Sure, its tough to pass on these activities, but everything worth having in life has a "price tag" on it

4. and the "price" for having a lean muscular body is to train when you are supposed to train, eat
when and what you are supposed to eat, and rest when you are supposed to rest. It would be
great if we could work out when we felt like it, try to eat pretty good most of the time, go out
drinking on the weekends, and still build muscle and stay lean, but life just doesn't work that way.
The good news is that you don't have to become a boring hermit who never does anything fun.
Go out and do things with your friends. As long as you train, eat, and rest like you are supposed
to there is no problem. It helps to find people who have similar interest and healthy goals like you
do. Instead of having others trying to tempt you to stray from your workout or nutrition plan, you
will be able to encourage each other and help each other succeed.
Conclusion:
Follow the rules above with consistency and dedication and you will build muscle. Even if you
just build 4 lbs of solid muscle a year, which is very reasonable, after 10 years of training that is 40
LBS and after 15 years that is 60 LBS! It won't happen overnight, but if you are patient enough
and persistent enough you can build your own masterpiece physique. Train hard, eat right, rest,
and reap the benefits of not only more muscle but a healthy life as well.
© Russ Yeager's Health and Fitness 2006 All rights reserved. Use of this article is permitted
for your newsletter, website, or other publication as long as the content is not altered including all
active links.
To learn how to get a free copy of Russ's brand new E-book "27 Must-Have Tips For a Complete
Physique Transformation" visit
http://www.completephysiquetransformation.com
Russ Yeager has been called a "Physique Transformation Expert." His passion is helping others
make dramatic improvements to their physiques, health, and level of life happiness. Russ is a
Certified Fitness Trainer (CFT), writer, amateur bodybuilder, nutrition and fitness coach, and
owner of Russ Yeager's Health and Fitness. For more information visit http://www.russyeager.com
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5. This Proven System Promises To Pack-on Muscle Without Fat!
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