Superior Muscle Growth

315 Pages·2014·3.892 MB·English

by  aworkoutroutine

Purchased by Jake Kolisnyk, [email protected], #6151731

Superior Muscle Growth
An AWorkoutRoutine.com Creation

Copyright © 2014
All Rights Reserved.
S U P E R I O R M U S C L E G R O W T H
TABLE OF CONTENTS
Introduction .............................................................................................................................. 7
CHAPTER 1: HOW TO BUILD MUSCLE ............................................................................. 10
What Is Muscle Growth? ........................................................................................................... 12
What Doesn’t Cause Muscle Growth?.......................................................................................... 14
The Two Requirements: Signal And Supply .................................................................................. 16
Requirement #1: The Signal ..................................................................................................... 18
Requirement #2: The Supply .................................................................................................... 26
CHAPTER 2: THE END ..................................................................................................... 34
CHAPTER 3: THE THREE PROBLEMS............................................................................... 38
Problem #1: No Results ........................................................................................................... 41
Problem #2: Inferior Results ..................................................................................................... 43
Problem #3: Too Much Body Fat ............................................................................................... 45
CHAPTER 4: THE SOLUTION ........................................................................................... 47
Muscle Growth vs Superior Muscle Growth .................................................................................. 50
CHAPTER 5: CALORIE PARTITIONING.............................................................................. 51
Where Can The Surplus Go? ...................................................................................................... 53
Can You Build Muscle Without Gaining Any Fat? ............................................................................. 55
The Stuff You Can’t Control ....................................................................................................... 57
The Stuff You Can Control ......................................................................................................... 59
CHAPTER 6: BODY FAT PERCENTAGE ............................................................................. 60
Starting Body Fat Percentage..................................................................................................... 62
Ending Body Fat Percentage ...................................................................................................... 68
CHAPTER 7: THE RATE OF WEIGHT GAIN ........................................................................ 74
The Unrealistic Rates And Limits Of Muscle Growth ...................................................................... 77
The Realistic Rates And Limits Of Muscle Growth ......................................................................... 81
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The Ideal Rate Of Weight Gain For Superior Muscle Growth ........................................................... 86
CHAPTER 8: CALORIE INTAKE: THE SIZE OF THE SURPLUS ............................................ 94
The Importance Of Calories ....................................................................................................... 96
Your Calorie Maintenance Level ................................................................................................. 97
Creating The Surplus .............................................................................................................. 100
The Ideal Weekly Surplus For Men ........................................................................................... 105
The Ideal Weekly Surplus For Women ....................................................................................... 108
The Key Step ........................................................................................................................ 111
CHAPTER 9: MACRONUTRIENT INTAKE: PROTEIN, FAT AND CARBS ............................. 117
Protein ................................................................................................................................. 120
Fat ...................................................................................................................................... 128
Carbs ................................................................................................................................... 133
CHAPTER 10: THE APPROACH: CALORIE AND NUTRIENT CYCLING ............................... 139
What Is Calorie And Nutrient Cycling? ....................................................................................... 141
The Setup ............................................................................................................................ 148
Approach #1: The Straight Surplus .......................................................................................... 150
Approach #2: Smaller Surplus + Larger Surplus ........................................................................ 157
Approach #3: Maintenance + Surplus ..................................................................................... 166
Approach #4: Deficit + Surplus .............................................................................................. 176
CHAPTER 11: NUTRIENT TIMING .................................................................................. 194
The Pre-, During And Post-Workout Meals ................................................................................. 197
Pre-Workout Recommendations ............................................................................................... 207
During Workout Recommendations .......................................................................................... 212
Post-Workout Recommendations ............................................................................................. 214
CHAPTER 12: MEAL FREQUENCY, EATING STYLE, FOOD CHOICES
AND DIET ORGANIZATION ............................................................................................... 218
CHAPTER 13: WEIGHT TRAINING FOR SUPERIOR MUSCLE GROWTH ........................... 226
The Signal: Tension, Fatigue And Damage ................................................................................. 228
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The Components And Goals Of Program Design ......................................................................... 239
Frequency And Split ............................................................................................................... 240
Volume ................................................................................................................................ 244
Rep Ranges .......................................................................................................................... 248
Exercise Selection And Organization ......................................................................................... 251
Rest Periods ......................................................................................................................... 257
Failure ................................................................................................................................. 259
Rep Tempo And Speed ........................................................................................................... 262
Proper Form ......................................................................................................................... 265
Deloading And Training Breaks ................................................................................................ 268
The Best Workout Routines And The Method Of Progression ........................................................ 276
CHAPTER 14: CARDIO ................................................................................................... 278
The Potential Benefits ............................................................................................................ 280
The Potential Problems .......................................................................................................... 283
Recommendations ................................................................................................................. 286
CHAPTER 15: SUPPLEMENTATION ................................................................................ 287
CHAPTER 16: LIFESTYLE .............................................................................................. 287
CHAPTER 17: TRACKING ............................................................................................... 287
CHAPTER 18: ACTION, CONSISTENCY AND EFFORT ...................................................... 287
CHAPTER 19: THE END ................................................................................................. 287

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S U P E R I O R M U S C L E G R O W T H
&
DISCLAIMER COPYRIGHT
DI SCL AI M ER
All content contained herein is for informational use only and is designed solely for healthy adults.
It is not medical or professional advice, it is not meant to be seen as medical or professional
advice, and it should not be used to take the place of medical or professional advice.
You should always consult your doctor before beginning any diet or workout program or making
any changes to your current diet or workout program.
This document and the content it contains is offered without warranties or guarantees of any kind.
The author and publisher shall have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this document. The user (you) assumes all risk for
any injury, loss or damage caused or alleged to be caused directly or indirectly by using any
information described herein.
CO PY RI GH T
This document and the content it contains is fully protected under copyright and intellectual
property law. All rights reserved. No part of this document may be reproduced, resold, reprinted or
distributed in any form or by any means without the express written permission of the author.
Copyright infringement, trademark infringement and theft of intellectual property are serious
crimes. Copyright infringement is a felony and civil fines for the conviction of such infringement
now begin at $150,000 per infringement and may also result in up to five years in prison.
F AK E CO PY RI GHT
I don't know who you are. I don't know what you want. If you are looking for supplements, I can
tell you I don't have any. But what I do have are a very particular set of skills. Skills I have
acquired over a very long career. Skills that make me a nightmare for people like you. If you do not
illegally distribute this book, that'll be the end of it. I will not look for you, I will not pursue you.
But if you do, I will look for you, I will find you, and I will kill you. Or at least, Liam Neeson will.
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► INTRODUCTION

H ello there. I’m Jay, and in a minute I’m going to show you exactly how to get the best results
you are capable of getting.
And yes, it’s going to be just as good as it sounds. I promise.
But first…
THANKS FOR BUYING
Before we go any further, I wanted to thank you for purchasing this book. Making money is nice
and all, but the simple fact that you’re reading this right now shows that you value my opinion and
trust my advice.
And I think I can honestly say that your trust is just as important to me as money.
Alright, fine… it’s a distant second to money, but I still take it VERY seriously.
In fact, I’m willing to bet that your trust matters more to me than it does to virtually every “fitness
guru” you can think of who is perfectly willing to take advantage of that trust at every possible
opportunity.
The reason I’m telling you this is because I want you to know that you’re not just a “sale” or a
“customer” or a “subscriber” or a “page view” or a “reader” to me.
You’re not just another person for me to potentially exploit.
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That’s because unlike the vast majority of the people you’ll come across in the diet and fitness
industry, I legitimately care about you, the results you get and the progress you make as a result of
the information and advice I provide and the products I sell.
I’m telling you this because I want you to have the peace of mind and confidence of knowing that
this goes into every single thing I’ve ever put out there and will ever put out there in the future…
including this book. Hell… especially this book.
I just wanted you to know that. Cool? Cool.
HOW TO READ THIS BOOK
As you may have already noticed, there's a whole lotta book inside this book.
There are two reasons for this:
1. That’s just my style. I’m comprehensive. I’m thorough. I provide details, specifics and
examples. I support it with evidence. I answer the questions you’re thinking as you’re
thinking them, and put myself in your shoes to ensure every other question you’re going to
have in the future gets answered as well.
2. Because Superior Muscle Growth isn’t meant to be just another book you buy about
building muscle. Superior Muscle Growth is meant to be THE book. It’s meant to be the
first, last and only resource you will ever need in your entire life to get the muscle building
results you want. There is nothing beyond this out there. This is your final stop.

With that in mind, I wanted to point out that this book is meant to be read from beginning to end
without skipping over anything.
This should be obvious (all books are kinda meant to be read that way), but I wanted to make this
point extra clear just in case you saw some chapter listed in the table of contents that seemed
extra interesting and you’re already thinking of skipping straight to it. I’d highly recommend not
doing that.
That’s because I wrote Superior Muscle Growth with a very carefully structured flow to it.
Meaning, every section of this book builds on the section(s) that came before it.
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So, for the absolute best reading experience possible, you’re going to want to go in order from
beginning to end. You’ll be happy you did.
OTHER FUN INTRODUCTION STUFF
If you’ve ever purchased a book like this before, then you probably know what to expect next.
This is the point in the book where the author typically spends an entire chapter or often multiple
chapters basically attempting to convince you to buy into all of the silly unproven horseshit their
book will contain.
Or maybe telling you their entire life story in a way that somehow relates to the topic of the book
(e.g., “I was a pathetic loser in high school with no friends and no muscle and then I managed to
build some muscle and now I’m sexy as hell, have a billion dollars and I’m taking part in an orgy
as I type this!!”).
Or maybe a bunch of equally wonderful stories about how they tried and failed to build muscle for
years until they finally discovered the true secret and now they’re going to share it with you and
blah blah blah.
Or maybe some other meaningless crap that helps them inflate their page count and sell you on
the idea of “an amazing book loaded with 150 pages of cutting edge information!” when in reality
100 of those pages are just boring introduction nonsense.
And me?
What will I do in this part of my introduction?
Besides making fun of everyone else’s introduction?
Absolutely nothing.
I’m just going to start the damn book already.

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S U P E R I O R M U S C L E G R O W T H

C H A P T E R 1

How To Build Muscle

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