Mass Gain Machine

“How You Can Harness The Ultimate Hardgainer’s Workout Behind Some Of The Biggest Natural Mass Gains In The World”

If you’ve been having trouble gaining weight, you now have a solution. Below are scientific bodybuilding secrets that have been almost lost to the public, and you will find a complete system for the fastest possible muscle gains (routines, diet, cardio, protein and supplements guide).

Here, you will learn how to build muscle quickly and build up your chest, biceps, and abs within 8-12 weeks. You won’t get as big as a truck in this time, but it is possible to gain up to 10-15 poundsnaturally – the healthy way.

Interested? Let’s continue.

First, understand what your muscle is.

Muscles are made up of meat, also known as myofibril, and they are wrapped in a liquid case called sarcoplasma.

Your body has 3 different types of myofibril and 3 different types of energy substrates contained in the sarcoplasma. One energy system is composed of ATP and creatine, the second is composed of glycogen, and the third consists of mitochondria. All 3 make up the actual liquid of the muscle.

Now, here are some basics for how to actually GROW MUSCLES:

The trick is to increase the amount of meat in the muscle while at the same time increasing the liquid surrounding it. To do this successfully, you have to focus on all 6 parts of the muscle (rather than focusing on just one part, which is what most beginning bodybuilders do). If you don’t focus on all 6 parts of your muscle, you could potentially miss out on 40-50% of available mass gains.

Here is how to build muscle mass using all of these components:

When you’re heavy lifting, your muscles consume the energy substrates in the sarcoplasma — the muscle’s fuel. When you reach the point of highest intensity (maximum energy expenditure in a fixed period of time), your muscles are under-fuelled, and your body demands more energy than is actually available.

This causes the break-off of myosin bridges inside the muscle fibers. This is the legendary micro-trauma, a term widely used in the bodybuilding community but still a phenomenon that nobody can actually explain.

Your muscle fibers and energy substrates will then succumb to the laws of physiology and undergo 3 distinct phases.

1. The compensation phase: This phase heals the cuts and splits caused by the trauma of heavy lifting, and the muscles are repaired back into their normal states.
2. The super-compensation phase: This phase builds up both the meat and liquid of the muscle to more effectively handle a similar load in the future.
3. The de-compensation phase: This phase is when newly acquired muscles, if not stimulated further, begin to disappear. This process typically starts within 30-40 days after the initial stimulus.

Here is the secret for how to build muscle fast in bodybuilding:

Muscles recover during the compensation phase and then grow during the super-compensation phase. Of course, this process occurs while you are resting and away from the gym. Therefore, the most effective way to grow muscle fast is to always allow this phase to run its course.

The 3 vital elements of this process are:

• If you train your muscles again before the compensation process is complete, then you have effectively “over-trained.” Your muscles are not ready; they are not even recovered to the point they were at before you actually lifted the load.

• If you train your muscles prior to the completion of the super-compensation phase, then you will actually gain less muscle than you could have if you allowed the process to complete itself.

• If you train your muscles right at the beginning of the super-compensation phase, when the compensation phase has just ended, then you gain nothing. Your muscles remain at the point they were at before the previous workout, and you will experience next to zero growth.

So here is how to build muscle FAST:

The quickest way to build muscle fast is to apply the phases of stimulation through super-compensation to EACH of the 6 components of your muscles (both the meat and the liquid). Remember, each of these components requires different stimuli, and EACH of them has different super-compensation timing!

The workouts found here based on this concept (along with the routines, diet, cardio and supplements guide) can help you achieve good gains in muscle growth in as little as 8 to 12 weeks (10-15 poundsis manageable on average).

This explanation was to show you that there is more to bodybuilding and gaining muscles than just lifting and eating protein. REAL results require science, and I wanted to show you how the system I use works so you will have confidence when using it.

But if you want to cure yourself of the lonely nights from being THAT skinny, we need to dig deeper.

7 Mistakes You Are Making Now That Cost You 97 % of Your Gains 

3  Facts About Protein Consumption Hidden From You By Bodybuilding Industry – Learn The Truth Now 

Back to How to Build Muscle Fast – Home

Rusty Moore is a rare guy.

After I figured out the way to break free of my skinny physique I bulked up fast and got the muscles I craved.

I got almost 20 kilos in 10 months and became normal.

Here I describe my approach. This is the approach to reverse your hardgainer metabolism very fast and get the muscles you want. It’s easy and efficient once you know what you are doing.

It gives lean mass for hardgainers, guys who have fast metabolism.

Being skinny is not only about being a hardgainer. It is also about having the metabolism predisposed for being lean. And even when you start gaining muscles you are still capable of gaining LEAN muscle mass. Because your metabolism is shifted toward weight gain mode but it still remains too fast for gaining fat.

But what to do if you, as a hardgainer, bulked up fast?

If you continue with this approach, now with a metabolism where you can easily gain muscle mass, you will be having the effects of bulking approach – gaining fat along with the muscles.

And this is where I stumbled at one time. I wanted to be gaining lean muscles in the right places – adding a little to the shoulders, then adding a little to the biceps, triceps, developing good looking calves.

I noticed that a lot of big guys looked unimprerssingly being big while some of the smaller guys looked stunning as they had a lot of definition, slim waist, six-pack abs.

I wondered how come that a guy who is having a 32 sm bicep looked far more angular and sharp than me having 37 sm bicep? I mean, he is pretty small. Must be at 160 pounds. Really small. But he is visually really stunning.

That’s when I stumbled upon reading a wonderful blog named Fitness Black Book run by Rusty Moore. And that was the time when I learned how to be gaining a lean muscle mass and losing fat at the same time.

A lot of new concepts were introduced to me.

• Developing relative strength – strength without adding mass.
• Explaining what toning really is.
• Simple way of gaining lean with intermittent fasting – it has been always complex to lose fat while mantaining lean mass.
• Concept of High Intensity Cardio with a post-workout fat burning effect.
• Concept of High Intensity Cardio followed by traditional cardio which enhances effects of both of these approaches.

A lot, really a lot I learned from this blog.

And I am still learning…

This is a great blog with a unique approach needed by many poeple.

Rusty came up with his famous courses for getting that lean Hollywood look. He showed the secrets celebrity trainers use. Secrets based on his rich real world experience . First came out the men’s program – Visual Impact Muscle Building Review.

It is a revolution. It has a lot of taste. It is cool. He really understands that we want to be attractive to the opposite sex and stay healthy and that’s why we do fitness…

He is a perfect mix of entertainment and helpful information.

I love his blog and his teachings for their simplicity – he is able to explain a lot of things in a simple way and make them look doable and attractive to do at the same time.

Next was his course for women. You can check the review here: Visual Impact For Women Review

The first ever course aimed at what celebrity trainers do to their babes in Hollywood – making them look like a girls – extreme toning without adding muscle mass whatsoever.

He definitely gets it when it comes to what women want – slim feminine look, physique. Ladies are happy with this course.

Soon to be released new Rusty Moore’s course – Visual Impact Cardio Review.

And it is going to be a bestseller just like the previous two, no doubt about that…

I do have a reason to complain. As good as Rusty’s courses are they lack explanation. His blog provides this explanation but his courses lack it. That’s where I strive to compensate.

The question: How much muscle weight can I gain?

The answer …

…provided you don’t have serious medical issues like thyroid hyper-function or adrenal hyper-function, which doesn’t allow protein anabolism (muscle building) to be higher than catabolism (muscle burning);

provided you have not had fast muscle mass gains before;

and provided you train correctly by breaking down the meat of your muscle, by allowing the compensation and super-compensation phases of muscle growth to run their courses, and by avoiding muscle building mistakes …

… then you can gain 40 pounds of lean muscle weight in 6-12 months and approach your genetic potential within 2 years by gaining 50-80 pounds of muscle weight.

This is natural, scientific bodybuilding modified to fit hardgainer genetics, and it has remained a secret to most bodybuilders until now.

I added 37 pounds of muscle mass in 10 months, and I’ve helped my friends gain similar amounts.

It works for everybody — yes, including pathetic skinny guys like you (like me, at one time), unless you have medical issues as described above.

Read how it works now:

how to build muscle fast
how to gain weight fast

They have been lying to you for a long time. It’s time to learn the truth.

There are 3 problems with protein:

Conventional fitness wisdom leads many beginners to make one mistake that keeps most of the protein they consume from being DIGESTED. Protein that is UNDIGESTED will eventually DECAY in your colon and poison your blood and damage your liver. And your liver is where all your ANABOLIC hormones are processed.

Protein will down-regulate: If you start taking too much protein, you will become protein-dependant in a couple of weeks. Your body will then waste that protein by burning it for energy, and by then even a slight decrease in protein consumption will cause massive muscle mass loss.

Protein is NOT the main component of a muscle-building diet. Trying to build a diet around just protein is like trying to build a house with bricks alone.

Who will build a house faster?

• A guy who has 1000 bricks and 100 workers OR
• A guy who has the same 1000 bricks but only 10 workers?

Having bricks (PROTEIN) alone is not enough to build muscle fast!

After I understood the science behind protein consumption and muscle growth, I was able to add37 pounds of  lean muscle in 10 months.

And I’m making these same lessons available to you, free and emailed to you personally. Just let me know where to send these lessons by entering your email address below.

Thank you.

A Powerful Inner Chest Workout For Filling in Gaps and Building More Attractive Pecs.

You’ll love the line down the middle of your pecs with this inner chest workout.

First, we need to sort out the actual exercises that directly target this area efficiently and then discuss how to actually do those exercises.

There are 6 special exercises for the inner chest muscle that we’ll use in our Ultimate Inner Chest Workout:

1. Dumbbell bench presses: You’ll rotate the dumbbells at the end of the movement to bring them together and then squeeze them as hard as possible, at any angle (the higher the angle, the more the upper inner chest is worked out).
2. Hammer or Smith machine presses
3. Standing cable crossovers
4. Machine (Pec Deck) flys
5. Close-grip push-ups with flared elbows (for mass)
6. Close-grip clapping push-ups with flared elbows (for definition)

Below is why we need these specific exercises.

How to go about performing your inner chest workout.

Dumbbell “Inner Chest” Bench Presses:

Dumbbell presses allow maximum amplitude, stretching the chest at the beginning of the movement and then squeezing it hard at the top.

Sometimes it is difficult to grow a muscle when it is largely inactive, has poor blood supply and has a weak electrochemical current feeding it.

This is advanced stuff. You need to activate fibers within the muscles, you have to increase the blood supply to them and you have to fire them up with strong nervous signals. This is often called the muscle-to-mind link, but that makes this sound too abstract.

This stretching at the bottom produces great results as you subject your inner chest to the load. Loading the muscle in a stretched position is the only way to cause hyperplasia, an increase in the number of actual muscle fibers. All other techniques just increase the volume of the existing fibers.

Squeezing the dumbbells hard at the top, at the end of the movement, actually fires the maximum number of muscle fibers. This triples the effectiveness of the exercise as it forces the body to thicken the nerves feeding the inner chest muscles. In the end, you get thick, defined and very strong inner chest muscles.

It is important that you keep your lower back pressed against the bench during the exercise. An arched back decreases load on the inner pectorals. Be sure to avoid any kind of swing or “cheating” momentum.

As for the angles: An incline will hit that stubborn upper inner chest muscle, a decline will work the lower inner chest muscle, and a flat angles will work the lower and middle inner pec muscle.

Training for mass involves 6-15 repetitions in a set to complete failure, the point when you cannot perform the exercise any more. Rest period between sets should be 2-3 minutes. You should have 3-5 sets in a single workout.

You can use the same angle for each set, or you can mix it up to evenly work out your inner pecs.

Hammer or Smith Machine Presses:

Hammer or Smith machine presses work out the inner chest because they keep tension on the muscles all the way through the exercise. Hammer presses are ultimately more effective because they force you to modify your movement to one that resembles pressing at the beginning and flys at the end.

We started talking about activating fibers earlier. It’s best to perform these exercises exactly as specified with the kind of rhythm and intensity you would use to unstubborn your muscles. This is the simplest and easiest way to do a specialization routine for any muscle.

Cable Crossovers and Pec Deck Machine Flys are similar to the above exercises.

I hope you’ll find this to be one of the best inner chest workouts ever!

Here Is Your At-Home Inner Chest Workout Routine Without Weights: What To Do For Mass, And And How To Go About Gaining Definition.

At-home routines without weights:

Close grip push-ups with flared elbows target inner chest area. The higher the angle (the higher the legs are located), the more upper inner pecs are targeted.

Building mass involves fatiguing the muscles. Do whatever sets and reps you want, the idea is here to ehxuast pecs in a workout. That is, to reach a point when you can’t perform any more push-ups.

Developing definition involves increasing the current feeding your muscles and activating as many fibers within your pecs as possible. This is done with close grip clapping push-ups  with flared elbows. Once you reach at least 50-plus reps at a go you’ll see better definition.

If they are easy for you, do double clap. If that’s not what is giving you trouble, try doing triple clap with the third clap behind your back.

At-home exercises with weights involve the same exercises described above. But instead of cable crossovers you may use fitness bands.

Fitness bands should be your No. 1 choice when it comes to bombarding the inner chest at home because they will force you to maintain muscle tension throughout the whole exercise. Squeezing at the end of the movement is a must — this grabs the inner pecs by the throat and allows you to really feel the muscles burn.

Inner chest development makes for a more attractive chest.

Learning to build pure muscles one-by-one is difficult: An inner chest workout here, a biceps or triceps workout there, shoulders later…

This all comes back to the ONE BIG MISTAKE most people make when they try to build muscle mass.

Enjoy your ultimate inner chest workout!

You need your arms to bulge? This is how to do it.

First, we’ll hit the best bicep exercises. Afterward, I’ll show you the best bicep workout specifically for mass, size and/or definition.

The bicep muscle has an outer head, an inner head and a small muscle underneath, the brachialis. Developing the brachialis, actually, is what pushes the bicep upward to its peak, and it’s also responsible for the attractive forearms you sculpt with reverse barbell curls and pull-ups.

Isolation movements (from the most effective to the least effective):

• Standing Alternate Hammer Dumbbell Curls
• Standing Classic Dumbbell Curls
• Seated Hammer Dumbbell Curls
• Cable Curls
• Barbell Preacher Curls
• Barbell Reverse Preacher Curls
• Classic Barbell Curls

The longer your forearms, the less effective barbell curls will be for you. This is pure physics: A long forearm means you cannot load the biceps to evoke a sufficient response. The load will target the forearm, and it will fail first.

Killer Compound Movements That You Can Overlook At Your Own Peril – The Best Mass Builders For Biceps:

• Pull-ups – area near the elbow; a wider grip works the inner head of the bicep, a closer grip works the outer head of the bicep
• Chin-ups – overall bicep
• Bent-over rows – area near the elbow, the same grip distribution as pull-ups
• Deadlifts – one of the best biceps builders. If you think holding heavy barbell in your arms during the deadlift is as easy as making a bicep curl, try THIS out first.

Triple Biceps Training Results Instantly:

• The negative phase of the standing military press and
• Squeezing biceps hard at the beginning of a military press

If you want to shock your biceps into growing, I will show you what worked extremely well for me. The first time I used these tricks, I added an inch to my arms in a month. Here we go:

1 Fantastic Exercise For You To Use In Your Best Bicep Workout For Bicep Explosion:

Power clean from the hips, then push-press. Slowly lower the barbell back to your chest in the negative phase and then squeeze your biceps hard without moving the barbell. Put the barbell back on the floor, and repeat.

This is like a cheating curl with hard squeezing of the biceps afterward. Biceps are fired up during the negative phase (eccentric contraction) and also during the squeezing. It fills them with the blood properly and activates the most fibers.

Polish off your biceps in bicep workouts with dumbbell curls, preferably seated hammer curls, and cable curls. If you have long forearms like me, barbell curls are ineffective.

It is so effective as you are able to hit your biceps with an extreme weight that you cannot use during a curl.

Best Bicep Workout – Reps For Mass and Reps For Definition.

• Working Out For Mass – 6-15 reps to failure in every set.
• Working Out For Definition – 2-4 reps without going to failure. This gives you extreme tone and extreme strength without mass and a fat-burning effect.

What to do: if you are very skinny, you need to train your biceps with pull-ups, bent-over rows and deadlifts. All of that is available in my free system, The 7 Hardgainer’s Sins That Cost You 97% Of Your Weight Gains.

If you have mass and want just definition, go straight to the 2nd and 3rd phases of the Visual Impact training program. Toning simply comes down to the electrochemical current feeding the muscles in a relaxed state and having low body fat. This is how you gain strength without size, and I learned all of that here.

If you already have some experience in training, are not very skinny, and you want to add some LEAN mass to your biceps, arms, chest, shoulders, whatever – go for the full Visual Impact Muscle Building program.

Adding 6-10 pounds of ripped muscles to your upper body can make you look twice as big and have a dramatic visual impact on your physique. It will make you look like a male stripper.

Enjoy your best bicep workout!

The Best Upper Chest Exercises For Men

If you have an underdeveloped upper chest, as I once did, you need to check out my ultimate upper chest workout.

You will want to hit not just the upper pecs but also the stubborn inner area of the upper chest muscle. It’s the combination of the upper pecs plus a thick inner chest that makes the chest look square, masculine and attractive.

The best exercises for upper pecs all involve an incline angle. The trick here is to make a few adjustments that will triple your upper chest building efforts.

The Ultimate Upper Chest Workout Routine For the Gym

1. Incline Dumbbell Presses – Mass Gaining Mode

Mass Gaining Mode – 6-15 reps to failure

Use 3-4 angles – 30 degrees, 45 degrees, 60 degrees and 70-80 degrees

Do 1 set per angle, starting at 30 degrees with whatever weight you can do. Do 12-15 reps and continue with this weight. At 70-80 degrees, you may end up doing 6 reps with this weight, and that’s OK.

Rest periods between sets – 2-3 minute

Mass gains come through cumulative fatigue.

Very important: Stretch at the bottom and squeeze at the top. This is what makes dumbbells more effective than barbells.

2. Incline Dumbbell Presses or Incline Smith Machine Presses – Muscle Fiber Activation Mode

Stubborn muscles result from inactive fibers. These fibers have poor blood supply and a bad electrochemical current feeding them. This is what is called the muscle-to-mind link.

When most of the muscle is inactive and not involved in lifting, it just won’t grow. You need to involve these fibers and make them active so they can add to the mass and strength of the overall muscle.

Only when you activate them can you start to see the effect from mass gaining routines.

OK, so here is the advanced stuff: How to reach fiber activation mode.

Take a weight that you can do for at least 14 slow repetitions. Start doing fast explosive reps. Usually you will be able to rep out at least 20, sometimes more repetitions. Your task is to feel the burn.

This is the technique that allows you to feel upper pecs actually working. It forces blood into the muscle and involves the maximum number of myofibril fibers (the meat of the upper chest muscle).

If you really want to develop upper pecs, use this type of training in your upper chest workouts.

3. Incline Flys or Incline Cable Crossovers – The Finishing Move

These are very good exercises for gaining mass and activating fibers in an ultimate upper chest workout.

Cable movements are very good in that they keep constant tension throughout exercises, just like Smith machine presses.

Enjoy your ultimate upper chest workout!

There are 7 mistakes that you, as a victim of mainstream fitness beliefs, are probably doing right now.

These 7 mistakes are standing in the way of your ideal body and the life you have been dreaming of.

Let’s remove them one-by-one to reach your ULTIMATE WORKOUT and propel you into the freedom and happiness zone, where you can build a body to be proud of.

If You Commit Mistake Number 1, You Can’t Grow Muscles And Gain Weight At All.

Imagine a tank with water: Water in – Tank – Water out.

When you are lifting, your water (muscle fuel) is being fed to muscle meat from the liquid surrounding it. Your muscle acts just like a tank when you’re lifting: Fuel in – Muscle – Fuel Out.

To force your muscle to grow, you have to damage the meat to give your body a reason to respond. To damage the meat, you have to get your muscle in an under-fuelled state. You have to create an energy deficit within the muscle. This forces the body to respond by recovering and then building up the muscle system.

When you are lifting, you need to lift with enough intensity to burn the fuel away from the muscle faster than it can be replenished. Once that fuel runs out, the meat can’t work, and it breaks down.

THAT is when you initiate muscle growth!

This process is called pushing above your limit, going above your threshold, lifting with high intensity. High intensity means expending enough energy to create an ENERGY DEFICIT within the muscle and get it damaged.

This is the natural model for muscle growth:

1. Highest intensity lifting
2. Energy is sucked out of the muscles
3. No fuel in the liquid of the muscle = Energy deficit
4. Meat can’t work and gets damaged
5. The body starts recovering and BUILDS UP

Here is how muscles don’t grow:

1. Low intensity lifting
2. Energy for lifting is supplied to muscles at a speed sufficient to fuel the lifting
3. Enough fuel = No energy deficit
4. Meat is not getting under-fuelled and is not getting damaged
5. NO stimulation, NO muscle growth

Mistake Number 1 Is Not Stimulating Muscle Growth ByTaking A Low Intensity Route That Doesn’t Create An Energy Deficit And Break Down The Meat Of The Muscles. There is no breakdown, and thus no BUILD-UP or muscle growth.

If you make this mistake, you plateau quickly.

If you spend hours in a gym but never create an energy deficit, your training is USELESS. No meat damage, nothing to recover and BUILD UP.

Only by creating energy deficit within your muscles can you start real muscle growth.

Creating it is only possible if you avoid mistake number 2.

Mistake numbers 2-7 — and your ultimate hardgainer’s workout — are only available via email. Enter your email below to learn what you can do to get started building lean muscles naturally fast right now. Thank you.

How To Build Chest Muscles In The Fastest Possible Way – 2 Things That Make It Possible

Muscle is a fiber made up of meat and surrounded by a liquid. There are 3 types of fibers (they have names, but you really just need to know that there are 3 of them). The liquid that surrounds the meat has 3 substances in it: glycogen, creatine and a mitochondria apparatus. They serve as a fuel for the meat. All of these components add to the size of the muscle, and actually it is very easy to boost their growth.

The secrets of how to build chest muscles fast in bodybuilding

You must train all of the elements that add to the size of the chest muscles:

3 Different Types of Fibers and 3 Different Types of Energy Substrates (creatine, glycocgen and the size of mitochondria)

Creatine and glycogen can boost muscle size dramatically. But if you focus on only 1 or 2 elements, you are essentially missing out on more than half of the mass and size gains that would otherwise be available to you.

There are only 3 steps to building each of the abovementioned elements of the chest muscles’ size:

When you subject some place on your skin to extreme friction, it gets damaged. Then it recovers and builds up to prevent this damage again. A blister is born.

The same applies to chest muscles.

Step 1: In a gym, your task is to generate enough intensity to get your muscle into a state when all the fuel in the liquid is spent and the muscle is under-fuelled for lifting weights.

Step 2: The muscle gets damaged, resulting in so-called micro trauma. Getting to this point is really all you have to do in a gym.

Step 3: The muscle then recovers, and it builds up to prevent the damage it just suffered from happening in the future.

• If you start training again before the pectoral muscles have recovered, you get overtraining.

• If you start training when the recovery is finished but build-up has not yet started, you don’t gain anything.

• If you start training before the build-up period is completed, you don’t gain everything you can.

Do you really know how to build chest muscles fast for you?

It’s only when you allow your recovery and build-up phases to run their course that you grow chest muscles the right way and you see rapid gains. This is what is called enough rest – when recovery and build-up phases achieve full completion before the next training is initiated.

When you do this for each of the 6 elements of the pec’s size, you can get a visible chest in 8 weeks, on average.

The problem is that each of the elements of the pectoral muscle’s mass and size needs different stimulation and has different timing for its recovery and build-up phases.

Therefore, you have to come up with a way to train each component of your pecs and have enough rest for each of them. You do this by manipulating reps, sets, rest periods between sets, total density of the workout, tempo of the reps, and frequency of your training.

With workouts based on what we have just covered, which you can find here, you can get a visible chest in as little as 6 weeks.

Good luck, my friend. That is how you build your chest muscles in the fastest possible way.

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