Sean Hyson C.S.C.S.the Editors of Muscle - The 21-Day Big Muscle Plan

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Copyright 2014 by Zinczenko/AMI Ventures, LLC. All rights reserved.

Published in the United States by Galvanized Books, a division of Galvanized Brands, LLC, New York.

Galvanized Books is a trademark of Galvanized Brands, LLC.

Mens Fitness and Muscle & Fitness are trademarks of American Media, Inc.

eBook ISBN: 978-0-8041-8102-0

v3.1

CONTENTS

Congratulations.
Your bodyand your lifeis about to change.

And I should know. Im the Training Director for Mens Fitness and Muscle&Fitness magazines, and the author of 101 Best Workouts of All Time. Im also a Certified Strength and Conditioning Specialist, and Ive tried just about every muscle-building program known to man. Ive spoken to every major trainer and nutritionist in the fitness industry, and tested their theories on both myself, and tens of thousands of readers. My job for the past decade has beenquite simply and in no uncertain termsto help men like you pack on muscle.

If youve ever wondered why you couldnt grow muscle as quickly and effectively as some other guys, wonder no more. With this book, you have the answers to all the questions that have held you back from your goals in the past. The ultimate answers to training, dieting, supplementing, and organizing your life outside the gym lie within these pages. Weve supplied the plan, but its up to you to put it into action.

The 21-Day Big Muscle Plan isnt complex, but it isnt easy. To see impressive growth in 21 days, youd better be prepared to work for it. By embarking on this plan, youre going to be testing your body in new ways, demanding that it respond with new muscle and a hard, chiseled core. You will see resultsdramatic resultsvery quickly. But youll have to follow it to the letter.

You know whats great about the Greek gods?

They didnt take any crap.

You messed with them, you were smited, err, smote. End of story.

You know whats a lot like a Greek god? Your body. You feed it crap, treat it with zero respect, let it lie around on the couch watching Family Guy reruns, and it will respond by smiting you with withered biceps, jiggling love handles and a pot belly.

But heres something else the ancient Greeks knew: Building muscle is actually pretty easy.

That may sound like the rantings of a lunatic, especially if youve tried for years to get big and to build the body you want without success. But Im living proof of how easy it is to build muscleif you have access to the right fitness, nutrition and lifestyle strategy.

The truth is, the male body is programmed to build and retain muscle, naturally. When you lose muscle, or when you exercise like hell and still dont see results, or when you give up and collapse on the couch for a year? Thats NOT natural.

So stop working so hard to make muscle. Im going to show you how to get it, easily.

In fact, if youre under the age of 40 and not already jacked, you can expect to see up to 4 pounds of lean muscle growth in the next 21 days. Doesnt sound like much? Flex your bicep. Thats about a pound of muscle right there.

Howd you like to pack on four times that much, in just 21 days?

The ancient Greeks didnt have supplements, they didnt have barbells, and they didnt have personal trainers screaming at them to Feeleth thy burn! But they sculpted perfect physiques, both in their artwork and in their actual physical beings. The ripped musculature of their statues reflected what they saw around themmen with muscles. (And yes, curly beards and bowl haircuts. But thats not important.)

So how did our forefathers get so powerful without any of the modern science we have at our disposal today? It goes back to what I said above: Building muscle is easy. We just have to get out of the way.

Here are some things ancient athletes didnt do:

Sit in front of computers for 8, 10, 14, 18 hours a day

Stay up after nightfall playing Grand Theft Auto

Digest frozen pizza

Stress over meeting car payments

Juggle a hectic social life

Go to the gym every freakin day

Yet these are the mistakes we make when were trying to build muscle.

Your body only has a certain amount of resources to apply to its daily tasksglycogen to fuel your metabolism, hormones to drive growth. If you burn those resources on trying to manage a busy career on five hours sleep, or on going to work off stress every day in the gym, or digesting things like azodicarbonamidea type of plastic found in processed foodsthen those resources arent going to building muscle.

Getting bigger is, more than anything else, a matter of getting out of your own way.

This book is going to show you how.

When your focus is bulking up muscle, you need to slow down to go faster.

Youre going to be lifting weights, but youre not going to be running around like a whirling dervish in the gym. Youll be lifting slow, lifting heavy, and taking very long rest periods after each set. This will allow for ample amount of recovery. Its about lifting, recovering and growing; lifting, recovering and growing.

And recovery goes deeper than rest periods. Greek gods slept very well. Well enough to naturally boost or maintain testosterone. If possible, youre going to get deep tissue massages, hot rock treatments, whatever it takes to keep the mind calm and the body in a state of relaxation for more growth. Remember, your brain works on glycogen, the same stuff that fuels your muscles. And you dont want to be pumping out stress hormones; you want to be pumping out growth hormones.

Each day of training will be focused on one single body part, or two smaller body parts. Arms, for example, would be biceps and triceps and worked together. Legs, chest, or back, on the other hand, will have their own individual days. The purpose of this is to hyperfocus on one area with big complex movements to ensure every single muscle fiber is activated and forced to grow. Our lifts will primarily consist of big, multi-joint, compound movements to activate more of the body, boost testosterone, and accelerate growth.