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Transcript of Mass Building
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Mass in a Flash 1
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Mass in a Flash 2
MassIn
A
Flash
Copyright Notice
Published By:
Alain Gonzalez
10137 Eastmar Commons Blvd
Orlando Fl, 32825
Copyright © 2011 All material in this guide is, unless
otherwise stated, the property of Alain Gonzalez. Copyright and
other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in
part, in any manner, without the prior written consent of the
copyright holder, is a violation of copyright law.
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Mass in a Flash 3
Disclaimer
All the information in “Mass in a Flash” is foreducational and resource purpose only. It is not
a substitute for or an addition to any advicegiven to you by your physician or health care
provider.
Consult your physician before making anychanges to your lifestyle, diet, or exercise
habits. You are solely responsible for the wayinformation from “Mass in a Flash" is perceivedor utilized and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons
associated with MuscleMonsters.com or “Mass
in a Flash” be held responsible for any injuriesor problems that may occur due to the use of
this eBook or the advice contained within.
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Mass in a Flash 4
Table Of Contents
Chapter 1
Preparing to Grow Page 5
Chapter 2
Eat Your Way Big Page 9
Chapter 3
Sneaky Tricks for Continuous Growth Page 18
Chapter 4
Growing in Your Sleep Page 25
Chapter 5
Mass In a Flash Workout Page 30
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Mass in a Flash 5
Prepairingto
GrowBefore you skip straight to the workout plan like 80% of
you had in mind, let me just say this. Unless youunderstand the importance of all of this books content, no
workout program can work for you. The last thing you want
to do is skip by or skim through the most essential and
absolutely crucial steps of building muscle for hardgainers.
I can almost guarantee that if you are unable to gain weight
or have already gained weight but cannot seem to put onanymore, your workout routine should be the least of your
worries. Until we understand how building muscle really
works, what proper nutrition is, how to keep your body in a
growing state, and how to produce more muscle building
hormones naturally, we will not be able to blow passed our
skinny genetics.
What is the most important thing you should bring to the
gym with you?
Some may say “running shoes”, others may say “bottled
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Mass in a Flash 6
water”, and I say “a notepad and pencil”. Before you can
understand why a pad and pencil are so important, youmust understand how and when the body creates muscle.
That didn’t really make much sense did it? That’s fine, it
will in just a few moments.
How to Build Muscle
You see, when you put strain on your muscles from lifting
weights, your body’s natural reaction is to want to create
bigger and stronger muscles in order to perform the said
activity again. If you walk into the gym on the following
scheduled day and perform the same workout using the
same amount of strain, your body will find no reason tochange because it has already adapted. So how do we get
our body to change again? Well it’s easy, simply add more
strain than your body is used to and send it back into its
natural reaction of wanting to grow. Your main focus every
single time you step foot in the gym should be to
outperform your last performance. Whether you areadding additional reps without sacrificing sets, adding sets
without sacrificing reps, increasing the weight without
sacrificing reps or sets, or decreasing rest time in between
sets, you are increasing the total volume. This is when the
pad and pencil comes into play. It is crucial that you are
tracking all of your workouts so that you are not wasting
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Mass in a Flash 7
your time at the gym. Bring your last workout stats to the
gym to give you a goal of what you must perform thissession to ensure continuous muscle growth.
What exactly am I keeping track of?
1. The workout performed
2. The amount of weight on the bar/ machine3. The amount of reps performed per each set
4. The amount of sets performed
Once you have finished your gym session and have all of
the items listed above, you can tally up the total amount of
weight per exercise.
For example, if you performed 4 sets of squats:
Set 1 - 135 x 10 = 1,350 lbs
Set 2 - 135 x 8 = 1,080 lbs
Set 3 - 135 x 8 = 1,080 lbsSet 4 - 135 x 6 = 810 lbs
Total Pounds = 4320 Total lbs
Your goal for your next squat session is to increase the
amount of total pounds lifted. I recommend attempting to
outperform each set to ensure the total volume is
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Mass in a Flash 8
increased.
Let’s get started
Now that we have gone over one of the most vital steps
toward building muscle for skinny guys, we can start to sink
our teeth into the meat and potatoes of this program. If
you are tired of being skinny and are really serious aboutpacking on some serious muscle, then it is extremely
important that you follow this guide step by step for
optimum results. I can tell you from personal experience
that changing your body is more than just that, it can
potentially change your whole life as it did mine. With
reaching fitness goals comes absolute confidence toaccomplishing other things you may have never thought
possible. The attention you will get from your peers and
others will be indescribable. The energy you will feel from
living a healthy lifestyle will completely give you a new
view of what life is all about. Being able to keep up with
your kids alone is one of the greatest rewards you can giveyourself. Think about getting compliments from your
girlfriend or wife that you have never heard before. Are
these the types of things you would like to achieve? Well
then let me help you change your life for the better just like
I did mine.
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Mass in a Flash 9
Eat
Your Way
Big
When it comes to packing on serious amounts of muscle
mass, dieting and nutrition may very well be the most
important factor. No matter how much you train, no matter
how many hours you spend in the gym, no matter how
many supplements you consume, if you are not fueling
your body with the right nutrients, creating new muscle
will become impossible. Think of it as building a house, you
can stack bricks for hours but until you have added cement,
the bricks will slowly fall apart. You see, while most weight
lifters can focus solely on counting calories, for us
hardgainers it gets a little more complicated than that.
Now I used the word complicated but please don’t be
alarmed, I used this word only in comparison to something
as simple as counting calories. For us, counting calories is
only one of the few focal points when it comes to eating
our way big. Other factors include knowing how many
calories from each type of nutrient (carbohydrates,
proteins, and fats), how many meals they should be broken
down into, and when the most important meals of the day
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Mass in a Flash 10
take place.
How Many Calories Should I Consume Daily?
I am about to give you a very simple formula on how to
calculate the amount of calories you should be consuming
in order to pack on muscle without putting on fat. In the
equation, “Weight Goal in lbs” should be done in
increments of 5-10 pounds in order to avoid putting on fat.
Once you have reached 75-100% of your goal, you can
recalculate with your new goal in order to ensure that you
are growing continuously.
Also, this formula is based on 4 hours of strenuous lifting
per week. If you choose to add cardio or any other highintensity physical activity, I can show you how to adjust the
formula to fit your activity level.
Weight Goal in Lbs (x) 14 = Daily Calories to Maintain
Weight (+) 500 = Daily Calories for Muscle Growth
For example:
145lbs (x) 14 = 2,030 (+) 500 = 2,530 Calories per Day
For those training more than 4 hours per week:
Weight Goal in Lbs x (Hours of strenuous activity per week
(+) 10) = Daily Calories to maintain current weight (+) 500 =
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Mass in a Flash 11
Daily Calories for Muscle Growth
For Example: (Someone who trains 6 hours per week)
6 (+) 10 = 16
145 (x) 16 = 2,320 (+) 500 = 2,820 Calories per Day
Where Should These Calories Come From?
Once you have calculated the amount of calories you will
be consuming on a daily basis, you can break those calories
down into specified nutrient types. Doing so will ensure
that you are taking in the proper amount of carbohydrates,
proteins, and fats to encourage lean muscle gains. If we
simply counted calories without an idea of what types of calories we should consume, we run a high risk of packing
on pounds of unwanted fat while not taking in enough
protein to create new muscle.
Calories per Day (x) .45 = Calories Consumed from Carbs
Calories per Day (x) .4 = Calories Consumed from Protein
Calories per Day (x) .15 = Calories Consumed from Fats
Converting Calories into Grams
Knowing how many calories of each type you should
consume is important, but you may find it a little hard to
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Mass in a Flash 12
calculate by simply looking at the nutrition label on your
food. With that being said, here is the simple formula that
explains how calories convert into grams. Knowing how
many grams of each type of calorie you should take in will
make calculating MUCH easier.
Carbohydrates: 4 grams per calorie
Protein: 4 grams per calorie
Fat: 8 grams per calorie
Calories from carbs (/) 4 = amount of carbs you will
consume in grams
Calories from protein (/) 4 = amount of protein you willconsume in grams
Calories from fats (/) 8 = amount of fats you will consume
in grams
Muscle Building Diet
Now that we are aware of how much we should beconsuming on a daily basis, we can move onto another
very important step when it comes to eating your way into
the body of your dreams. With that being said, eating 6
well balanced meals per day is ideal when building muscle
mass. Spreading your daily caloric intake into 6 different
meals will give you a good balance of the necessary
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Mass in a Flash 13
nutrients along with the right distribution of energy
throughout the day. Some other benefits to consuming 6
healthy meals a day include:
* An increased metabolism
* Regulating insulin levels to provide a steady flow of
amino acids into the muscle cells
*Retaining balanced blood sugar levels
Muscle Building Foods
The biggest mistake hardgainers make when trying to pack
on muscle is not paying attention to where they are getting
their calories from. We are so desperate to put on weightthat we begin to stuff our face with calories in hopes that
we can move the scale. Unfortunately for us, the saying
“you are what you eat” has truth to it. To put it simply, if
you eat like garbage, you will look like garbage.
The carbohydrates we consume should come from grains
and whole wheat. These are considered complexcarbohydrates, these carbs contain fiber and a variety of
nutrients that refined flour has lost. Complex
carbohydrates can be found in wheat bread, brown rice,
sweet potatoes, vegetables, pasta, and whole grain cereals.
We should focus on gathering all of our proteins from high
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Mass in a Flash 14
quality sources. The higher quality proteins help preserve
lean muscle tissue, provide the essential amino acids, and
decrease cholesterol levels. High quality protein is typically
found in animal food sources, such as chicken, fish, eggs,
and dairy products.
The fats we take in should always come from natural
sources. These fats provide antioxidants, help the bodyabsorb vital nutrients, and contain nutrients (omega 3) that
are necessary for proper brain function. The healthy
natural fats can be found in mixed nuts, fish, flaxseed oil,
seeds, avocados, black olives and green olives.
Post workout Nutrition
The meal we have immediately following our workout can
either make us or break us. You see, after an intense
training session in the gym, both our usable and stored
energy is exhausted. Once this happens, our body
produces a hormone with catabolic effects called cortisol.
The cortisol causes our body to eat away at our muscletissue and protein in order to create more energy. At this
point it is crucial that we spike our insulin levels
immediately in order to avoid protein and muscle tissue
going to waste. The solution to this is odd but simple. We
must not only consume protein no longer than 15-30
minutes following our workout, but we should also include
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Mass in a Flash 15
simple carbohydrates in our post workout meal/shake in
order to create more energy fast and stop these catabolic
effects dead in their tracks.
Your post workout shake/meal should consist of:
Your body weight (x) .25 = Grams of Protein
Your body weight (x) .3 = Grams of Simple Carbohydrates
I recommend whey protein for your post workout
meal/shake. Whey protein will be digested by your body
much faster than other types of protein. It also brakes
down into amino acids and is absorbed much quicker. This
is why whey protein is ideal for your post workout
nutrition.
For simple carbohydrates I recommend dextrose. This is
the fastest acting sugar available and is ideal when spiking
your insulin levels following an intense workout. Adding
honey to a whey protein shake would work great. Bananas
are also a great source of post workout carbohydrates.
If you are a hardgainer who is trying to add muscle to their
skinny frame, it is very important that you follow the
proper muscle building diet and nutrition plan in order to
make sure that you are not packing on pounds of fat. You
see, I have already given you the formula that will help you
determine how much you should eat in order to gain mass,
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Mass in a Flash 16
but unless you are eating the right amounts of the right
foods, chances are that you will pack on fat and achieve an
unwanted bloated look.
Muscle Building Diet Tricks for Continuous Growth
Another very important factor when eating to build size is
knowing when to eat and what to eat at the right time. I
will not argue that breakfast is the most important meal of
the day, but I will say that the meals consumed following
your training are most crucial when packing on pounds of
muscle. There are three phases following your gym routine
that could make or break your gains and must be taken full
advantage of for maximum results.
Phase 1 - 15 minutes following your intense workout
session.
This is easily the most important of the three because this
determines how effective the next two phases are. It is
important to follow the post workout nutrition listedabove.
Phase 2 - 1-3 hours following phase 1.
This is the phase where your body needs high quality
protein, complex carbohydrates, and little to no fat
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Mass in a Flash 17
whatsoever. This is the growth stage that will allow your
body to take advantage of the anabolic phase (phase 1)
and continue to rebuild the muscle that was broken down
at the gym previously. During this 3 hour phase you should
be able to consume 2 full meals consisting only of high
grade protein and high quality carbohydrates from wheat,
whole grains, or vegetables.
Phase 3 - known as the recovery stage takes place for 2
hours following phase 2.
During this two hour recovery stage, your meals should be
duplicates of what you consumed during phase 2. Only this
time we will include fats from natural sources. This will
slow down the digestive process and allow your body towork on recovering and rebuilding muscle for a longer
period of time.
Eat big, be big
Following a proper muscle building diet like the one I have
provided will allow you to notice gains on a weekly basis if accompanied by an effective gym routine. So long as you
consume a clean healthy diet, you will allow your body to
build mass while keeping fat levels low year round.
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Mass in a Flash 18
Sneaky Tricks
to
Continuous Growth
This is the section of this course that will give you the
information you need in order to bust through those skinny
genetics and allow you to build muscle faster than you ever
thought possible for your body type. Believe it or not,
there are certain things you can practice that will allow you
to keep your body in a growing state, turn your body into a
fat burning machine, and increase the most importantmuscle building hormone your body can produce naturally.
Following the "eat your way big" diet along with a
consistent workout routine and these few steps, will allow
you to yield steroid like results without the pills, injections,
or nasty side effects.Anabolism
First things first, anabolism is the state in which your body
is growing. If you can manage to keep your body in an
anabolic state as much as possible without steering into
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Mass in a Flash 19
catabolism, you will almost double the rate in which you
are creating new muscle. One of the main reasons
ectomorphs have a problem building muscle is because
their metabolism is so fast naturally; they are more
susceptible to being thrown into catabolism. Catabolism is
the exact opposite of anabolism, this is the state in which
your body is breaking down and wasting muscle or
necessary calories. The main periods of the day where your
body will be thrown into a catabolic state are over night in
your sleep, and during or immediately following your
workout. Let me share these very simple but effective tips
that will allow you to avoid any catabolic reactions as wellas keep you in a growing state practically 24/7.
Avoiding Catabolism in Your Sleep
The average person sleeps for about 7-10 hours per night.
This means that we are fasting for 7-10 hours every night.
While we sleep, our body burns calories in order for us to
breathe, keep our blood circulating, adjusting our hormone
levels, and repair growing cells. Here is the problem, once
your calories from usable and stored energy are gone, your
body will start to break down your protein and muscle in
order to create more energy. Simply put, without
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Mass in a Flash 20
consuming the right nutrients right before bed, your body
is sure to go into a catabolic state.
What Should I Consume Before Bed?
1. 25-30 grams of whey protein with milk (casein).
2. Small amount of complex carbs.
3. A tablespoon of peanut butter or flaxseed oil.
The casein in the milk will help slow down the release of
the nutrients (including the whey). The complex carbs will
adjust the blood sugar. I would recommend a small bowl of
oatmeal or slice of wheat/whole grain bread. Last, the
natural fats will slow down the digestive process and keepthe nutrients in your system longer.
Avoiding Catabolism During Your Workout
Failing to fuel your body properly before an intense
workout can result in being sent into a catabolic state
during your training and becoming exhausted and unableto perform at your peak. Not only will you be unable to
perform at 100% but your body will be breaking down the
muscle literally as you lift and make your workout
practically meaningless.
What Should I Consume Pre Workout?
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Mass in a Flash 21
1. 30-40 grams of whey protein with milk (casein).
2. Complex/Slow releasing carbohydrates.
In this case, the protein and casein work the same way as
in your bed time meal. The casein slows down the release
of the protein and distributes it evenly throughout your
workout for an even flow of energy. Same with the
complex carbohydrates, they are slow releasing alsoallowing your body an even flow of energy throughout the
workout while avoiding any catabolic effects.
Avoiding Catabolism Post Workout
I have already gone over this in the "Eat Your Way Big"
section. It is crucial that you follow the post workoutnutrition section in order to take full advantage of this
important muscle building state called anabolism. Proper
post workout nutrition is by far the most important part of
staying anabolic and allowing your body to pack on muscle
faster than ever. Being that I have already gone through
this area in the "Eat Your Way Big" chapter, I will simplyleave you with the formula for your post workout meal.
What Should I Consume Post Workout?
1. Your body weight (x) 2.5 = Protein in Grams
2. Your body weight (x) 3.0 = Fast Acting Carbohydrates in
Grams
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Mass in a Flash 22
The Mother of All Muscle Building Hormones
Testosterone is 100% by far the most important hormone
your body can naturally produce to yield steroid like results
without the negative side effects. Think about it, steroids
simply increase your testosterone levels significantly. Those
hormone igniters people spend 50-100 dollars on at the
local "nutrition shops", they claim to increase testosteronelevels as well. So why spend hundreds of dollars on a pill or
injection that can cause unwanted imbalances and/or
horrendous side effects when you can increase your
testosterone levels naturally (for free) while avoiding any
unwanted reactions from your body. This hormone that we
naturally produce is classified as an anabolic steroidbecause it will bulk up body tissues and encourage the
retention of protein by the body. If your goal consist of
packing on massive amounts of lean muscle, increasing
your testosterone levels naturally is extremely crucial.
Not only will increasing your testosterone levels allow you
to put on incredible amounts of muscle, but it will also:
*Turn your body into a fat burning furnace
*Lower the risk of high blood pressure or heart attack
*Increase libido
Increase Testosterone Levels Naturally
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Mass in a Flash 23
Compound Exercises: Compound exercises are heavy
workouts that target more than one muscle group at a
time. These intense lifts will promote the release of
testosterone fast and effectively.
Train Legs: The legs are not only one of the largest muscles
in the body, but training them is associated with THE
largest muscle in the body (gluteus maximus). Training yourlegs equally to your upper body is extremely important
when building muscle. Heavy lifts like squats, dead lifts,
and leg press allow your body to produce massive amounts
of testosterone as well.
Foods that Increase testosterone: Believe it or not, there
are actually a substantial amount of different foods thatwill increase testosterone levels in your body naturally.
These foods include avocado, oysters, yogurt, cottage
cheese, and high quality protein meats.
Testosterone can also be increased naturally by:
*Working out every other day*Consume a high protein diet
*Sleeping 8 hours per night
Keeping your body in an anabolic state while promoting an
increase in testosterone will allow you to put on size faster
than ever. You will realize the extent of the progress when
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Mass in a Flash 24
your close friends are questioning whether you're reaching
your goals naturally or not. Make sure to follow every step
and take advantage of any opportunity your body has to
become anabolic and produce more muscle building
hormones.
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Mass in a Flash 25
Growing
in your
Sleep
The most common reason a lot of weight lifters fail to pack
on pounds of muscle is because they fail to understand theimportance of resting. When it comes to building muscle,
sometimes less can be more. Whether beginners or
experts, a huge and very common mistake is having the
idea that the more you train, the bigger you get. These
guys train 5 days a week and don’t see the results they
expected. The automatic assumption is “I’m not working
out enough” so they start showing up to the gym twice a
day or 5-7 days a week. They eventually burn themselves
out and start blaming their genetics for not being able to
put on muscle no matter what they do.
Have you ever seen someone in great shape and thoughtto yourself, “whoa that guy must workout a lot”? That just
goes to show the logic most people have toward building
muscle. Fact is, having a great muscular physique takes
great dieting, proper training, and enough rest to allow
muscle growth. With that being said, next time you see
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Mass in a Flash 26
someone in phenomenal shape, think to yourself “whoa
that guy must eat great, train right, and sleeps like a
bear”.
I realize that telling someone who is a beginner and is
hungry to start training hard that 3-4 days per week in the
gym is all you need won’t be easy. Of course this person is
going to assume that I am being conservative and that I
don’t realize how prepared he is to bust his butt in the gym
6 days a week. So then what? He figures he will take my
training routine and just double his gym schedule for
better and faster results.
In reality, that’s just not how bodybuilding works. While we
are in the gym lifting heavy weights we are not building
muscle, instead we are breaking the muscle down. Muscle
is created while we rest and mostly in our deep sleep.
Overtraining can cause…*Fatigue
*Depression
*Increased Cortisol
*Decreased blood glutamine
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Mass in a Flash 27
*Decreased Testosterone
Overtraining happens when your muscle tissue incurs more
damage than it can repair. When you lift weights, the goal
is to damage the muscle a bit in hopes that it will be
repaired and made larger and stronger while you rest. If
you do not allow your body the necessary rest in order to
rebuild the damaged muscle, it will result in overtraining.
How Much Rest Does Your Body Need?
The amount of rest a person needs in order to rebuild
muscle is determined by the individual’s diet, genetics, and
stress levels.
For the sake of keeping things simple, someone following
this program (including diet) will need at least 24 hours of
rest time between gym sessions for best results.
How to avoid overtraining:
*Keep your workout under 50 minutes long
*Take a one week break every 8-12 weeks
*Workout no more than 5 days a week
In order to reach your muscle building potential, it is crucial
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that you respect the value of getting the proper amount of
rest. If you are someone who is on a good workout
program and following a healthy diet but are failing to see
results, I recommend taking 1-2 more days off per week to
take advantage of the muscle rebuilding phase that occurs
during rest and sleep.
When Does the Most Growth Occur?
The most important part of resting to build muscle is
quality sleep. Most people require 8+ hours of QUALITY
sleep per night. When it comes to sleep, quality is more
important that quantity. There are people considered“good sleepers” who can get by with less hours simply
because their sleep is of a higher quality.
How Can I Tell If I am not Getting Quality Sleep?
*You are having trouble waking up
*You are hitting the snooze button
*You feel groggy with little to no energy
How Can I Increase My Sleep Quality?
*Decrease water intake a couple hours before bed
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Mass in a Flash 29
*Avoid working out too late at night
*Keep a healthy diet (No heavy meals before bed)
*Decrease stress levels
Sleep and Grow
Sleep is by far the most important part of resting whenbuilding muscle. You will realize that increasing your sleep
quality will make you more alert, give your more energy
throughout the day, allow you to concentrate, and make
you stronger. If you haven’t already noticed, all the benefits
of quality sleep will make for a better and more intense
workout while allowing your body to repair and rebuild the
damaged muscle for faster recovery.
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Mass in a Flash 30
Mass
in a
Flash
Workout
Now that you have all the necessary information needed tounderstand how to build muscle at a faster rate than you
thought possible, it’s time that I share with you a very solid
workout regimen to compliment everything else. This
workout is made up of nothing but big testosterone
enhancing compound lifts that will target every single
major muscle group in your body for incredible strengthand mass gains. This workout along with all the tips and
tricks I have shared with you throughout this report
allowed me and numerous students to gain 20 pounds of
solid muscle in a short 6 weeks. I feel confident that given
the information I am sharing with you in this book, you can
accomplish those same results and benefit from all theperks of being in great physical shape. Before I just throw
the workout routine at you, there are a few very important
things you should know in order to receive the best results
from this routine.
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Mass in a Flash 31
How Many Repetitions per Set?
The amount of repetitions you perform per set may very
well be the most important part of the routine itself. The
reason rep range is so important is because this is what
determines whether you're focusing on strength, muscle
density, or muscle mass. Now, the title of this report is
"Mass in a Flash" because the main focus here is to pack on
as much muscle as possible in the shortest amount of time.
With that being said, I am going to share with you the rep
range necessary to put on as much mass as possible.
However, I will also reveal rep ranges for those who may
have a slightly different goal set.
In order for your muscles to grow in size, we must activate
a type of muscle hypertrophy called sarcoplasmic
hypertrophy. During sarcoplasmic hypertrophy, the volume
of sarcoplasmic fluid in the muscle cell increases. This type
of hypertrophy is typically triggered by performing 12-15
repetitions.
Strength: 1-3 reps
Strength and Density: 4-6 reps
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Mass in a Flash 32
Strength, density, some size: 7-10 reps
Size: 12-15 reps
(According to the list above, follow the proper rep range
for your personal fitness goals.)
Mass in a Flash Workout Guideline:
Remember, this is a 12 week program that will help you
pack on a serious amount of mass if followed properly.
After 12 weeks I recommend taking 1 week off and
continuing with my "Bony to Brawny" routine to make sure
your body does not adapt and continues to grow at an
extreme rate.
Your main goal when walking into the gym every session
should be to outperform your last performance. This is
called progressive overload and it will ensure that you are
adding enough strain to force your muscles into growth.
One way you can ensure progressive overload is to use the
same amount of weight as your previous workout only
adding an additional 1-2 reps. Another tactic to make sure
you are increasing intensity is to add 2.5-5 pounds to the
given lift and performing the SAME or MORE reps per set.
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Mass in a Flash 33
There will be two sets of similar workout routines. My
recommendation to you is, alternate evenly between the
two. You MUST take one 24 hour rest in between every
workout session. To put it simply, you should be working
out once every other day. Feel free to take one extra day
off every other week for best results.
How Many Sets Per Workout?
Week 1-4: 3 sets per workout
Week 5-8: 4 sets per workout
Week 9-12: 5 sets per workout
How Much Rest between Sets?
Week 1-4: 1 Minute rest in between sets
Week 5-6: 45 Seconds rest in between sets
Week 7-8: 30 Seconds in between sets
Week 9-12: 15 Seconds in between sets
Mass in a Flash Workout #1
Barbell Squats
Bench Press (Flat, Inclined, or Declined)
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Mass in a Flash 34
Dips/ Wide Grip Pull ups (Superset)
Bent over Rows
Military Press
Mass in a Flash Workout #2
Dead liftsLat Pull downs
Close Grip Chin ups / Push Ups (Superset)
Bench Press (Flat, Inclined, or Declined)
Hang Clean and Press
Once you have completed your 12 week program, take an
entire week off for rest. After this program you may notice
a decrease in results due to your body adapting, in this
case I recommend moving on to the more advanced "Bony
to Brawny" routine that allowed me to continue to pack on
solid muscle after already reaching what I thought wouldbe my peek.
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Mass in a Flash 35
About the Author
Alain Gonzalez is a personal trainer, mixed martial arts
competitor, free lance writer and fitness consultant who hasdedicated his life to helping others meet their fitness goals.
His transformation has been featured in articles on websites
all over the internet and has given hope to countless
hardgainers all over the world.
He is the founder of www.MuscleMonsters.com, a fitness
site dedicated to helping skinny guys and gals build muscle
and stay lean, and is the author of "Bony to Brawny" – The
skinny guy's secret to explosive muscle gains revealed.