Muscle Gaining Secrets 2.0: 90 Day Skinny-to-Jacked Transformation Plan

100 Pages·2009·4.91 MB·English

by  Jason Ferrugia

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Muscle Gaining Secrets 2.0
T r a i n i n g Manua l
By Jason Ferruggia
All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jason
Ferruggia. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not
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ble prison sentence upon conviction.
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
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ou must get your physician’s approval before beginning this exercise program. These rec-
ommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical
condition or injury that contraindicates physical activity. This program is designed for
Yhealthy individuals 18 years and older only.
The information in this report is not meant to supplement, nor replace, proper exercise train-
ing. All forms of exercise pose some inherent risks. The editors and publishers advise readers to
take full responsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper instruction.
See your physician before starting any exercise or nutrition program. If you are taking any med-
ications, you must talk to your physician before starting any exercise program, including Muscle
Gaining Secrets. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high choles-
terol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
Please discuss all nutritional changes with your physician or a registered dietician. This publica-
tion is intended for informational use only. Jason Ferruggia and www.MuscleGainingSecrets.com
will not assume any liability or be held responsible for any form of injury, personal loss or illness
caused by the utilization of this information.
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
Disclaimer
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“What more could I say,
I wouldn’t be here today if the old school
didn’t pave the way.”
—Grand Puba, Brand Nubian
Before we get started I have to thank the Iron Game pioneers for teaching me, guiding me and
allowing me to do what I do for a living.
I’m old school through and through (as you’ll see from the quotes throughout this manual) and
have always done my best to honor those who paved the way. I’m talking about guys like Arthur
Saxon, George Hackenshmidt, Paul Anderson, Herman Goerner, Bill Pearl, Larry Scott, Vince
Gironda, Reg Park, Ed Coan, Bill Kazmaier, Kirk Kawoski, Dorian Yates, Louie Simmons,
Marvin Eder, Peary Rader, Anthony Ditillo, John McCallum, Steve Reeves, John Grimek, Leroy
Colbert, Dave Draper, Ed Corney, Mike Mentzer, Don Howorth, Bob Gajda, Dr. Ken Leistner,
Bill Starr and, of course, Arnold Schwarzenegger. (My apologies to anyone who I forgot).
Thanks
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
Dedication
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How Bad Do You Want It?................................................7
Train, Don’t “Work Out”................................................10
The Importance of Physical Strength ...............................13
Progressive Overload .......................................................17
The 7 Critical Factors ......................................................21
Intensity ...........................................................................33
Recovery Methods ...........................................................36
Mass Building Nutrition..................................................41
The Workouts..................................................................44
Questions & Answers......................................................78
Meet The Program Creator .............................................98
Resources.........................................................................99
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
Contents
“No citizen has the right to be an
amateur in the matter of physical
training; it is part of his profession as a
citizen to keep himself in good condition,
ready to serve his state
at a moments notice…
What a disgrace it is for a man to grow
old without ever seeing the beauty and
strength of which
his body is capable.”
—Socrates
How Bad Do
YouWant It?
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“It is a well-known fact that the majority of
men today are relatively weak.”
—George Hackenshmidt, The Way to Live, 1908
wasn’t born with Herculean genetics. I was
skinny-fat for most of my childhood. No mus-
cle, no definition; just small, soft and weak. If
ever there was a true “hardgainer” it was me. I
I started strength training at twelve years old,
and five years later graduated high school weighing
a massively muscled 147 pounds (please note the
strong sarcasm) at six feet tall. When the wind blew
I had to grab onto the nearest tree.
If you’re reading this chances are good that
you’re in the same boat. You’ve tried and failed
before and may be getting frustrated or ready to
give up. But you don’t have to. There is hope for
guys like us… IF, and only if, you’re willing to work
for it.
If you were looking for an easy solution to your
problems and for me to wave a magical wand over
you that would instantly add twenty pounds of
muscle to your frame I’m sorry to say but you’re
shit out of luck. You may as well stop reading right
now and take up chess.
To get big you have to put in the time and effort.
You have to train your balls off, eat, sleep and
repeat; over and over again. You have to be willing
to do what others are not. You have to have the
dedication of a championship athlete and be relent-
less in the pursuit of your goals.
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
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Most people can’t do that. They can’t commit to any-
thing. They can’t put in the hard work required for great-
ness. They’ll miss training sessions, skip meals and go out
drinking ‘til all hours of the night. As a result they never get
anywhere. Their physiques always look the same, year after
year, and they will make excuse after excuse for their fail-
ures.
Don’t be like everyone else. Don’t get caught up in pro-
gram hopping or constantly surfing the internet for a better
way or a faster, easier solutions to your problems. If it were
easy everyone would do it. If there were a magic bullet we’d
all look like Arnold in his prime.
But there isn’t. There’s only commitment, hard work and
patience. Without those three things you’ll never make any
sort of impressive gains no matter what program or supple-
ment you use. Hell, you could even take steroids and get
lackluster results if the required dedication isn’t in you.
Be one of the few; one of the five percent of people on this earth that can actually set their sights
on a goal and then do whatever it takes to achieve it. Make your mark and prove the naysayers
wrong. Don’t swim in the cesspool of mediocrity with everyone else. Rise above and become the
person you truly want to be.
Copyright © 2012 by Jason Ferruggia. All Rights Reserved http ://www.MuscleGain ingSecre ts.com/
Train, Don’t
“Work Out”