READ THIS WHOLE REPORT CAREFULLY

THIS IS NOT PROPAGANDA!

THIS WILL HELP MAKE YOUR LIFE EASIER AND IT’LL HELP YOU GAIN BIG TIME MUSCLE FASTER THAN YOU THOUGHT POSSIBLE – WITHOUT STEROIDS!
Disclaimer – The information in the report is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making any changes in your diet or exercise program. Specific medical advice should be obtained from a licensed health-care practitioner. MuscleRevelation.com and its authors will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.


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I’m not gonna lose time and talk about the benefits of having a great body – you should all know them. Beautiful girls all over you, guys envying and respecting you, confidence boost, health, energy and etc etc.
If you’re between 22-35 years old, been lifting weights for 2-3 years now and you had a so-so effect but you want it so bad to naturally achieve the physique of the Hollywood muscular stars (or whoever muscular one) then this is a must read report for you!
As I’ve promised we are about to cover 13 simple but little-known master secrets that will help you build muscle at an extraordinary pace – 22 pounds of muscle in 6 months is a huge game changer! By implementing these principles you will avoid the most common and fatal mistakes almost everybody makes in the gym that are keeping natural trainees at the same level year after year.
This is not your common useless top 5, major 7, fatal 9 lists that you are used to see everywhere nowadays. I’m giving you information that’s extraordinary hard to find especially systematized like this. These errors are widespread but not obvious and many people have no idea they are guilty of doing them.
I honestly don’t know why some of these principles we can call secrets. They are so logical, so simple, so easy to understand that it’s amazing there haven’t been hundreds of books written about them (when it’s mentioned in a book it is buried among other, contradicting advice).
My modest opinion is that reading this report carefully from beginning to end puts you in a place where you know more about gaining big time muscle than 90% of the guys around the gyms.
If somebody has shared with me this info 5 years ago it would have saved me tons of desperation, wasted valuable time and effort invested in doing the wrong stuff.
After years of going through trial and error I finally managed to figure out exactly what works and it worked amazingly well! Actually the results were so fast and obvious that many guys started noticing and asking me what precisely was I doing.
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So being the nice guy that I am I showed it to some close people, and surprise-surprise it worked great for them too. It has helped us all totally transform our physiques and I am happy to teach you most of the same “magic bullets”.
But I just want you to know up front that I'm not really in the business of teaching this kind of stuff, so please bear with me. If anything becomes unclear just drop me an email or a blog comment because I am not in any way a guru or anything.
I am just a regular guy, who is strongly passionate about becoming the best he can be in achieving a powerful aesthetically beautiful physique.
So why am I then doing this? I will be very satisfied if I can help some guys who are struggling and going nowhere with their fitness goals. I’ve been there and I know the feeling of being on the edge of either giving up entirely on training or just going to the “dark side” by reaching for those magic pills that are not particularly healthy.
I know the feeling of gaining only 2-3 lbs of muscle after a whole year of not missing a single training and kicking your ass in the gym harder than many others. I too had the limiting belief that a nice body is attainable only with steroids or Kryptonian genetics. It sucks!
I would be totally amazed and surprised if someone said they avoided all the mistakes listed here and didn't succeed because I don't see how that could possibly happen.
About Me
I am from Bulgaria, Eastern Europe. If you are even slightly interested in Olympic lifts, you should already know that our nation was the dominant force there for decades. We are a small country but we have a strong foundation in the strength, bodybuilding (we have 2 amateur World champions) and wrestling area.
I’ve never been a weekend warrior, I’ve always trained hard and have tried to eat clean but the results that I got were unsatisfied to say the least.
I’m not the type of guy who thinks he should or can reinvent the wheel. I believe that most of our problems already have solutions discovered by other people before us; we just need to find them – usually in books.
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So I’ve read and implemented tons of material starting from some Bulgarian strength principles to then bodybuilding.com, t-nation.com. Been following advices and routines from different famous fitness “gurus” and got some results but the big lean thick muscles have always remained a mirage for me.
Split training, Weider principles, German training - 5x5, 10x10, 10x5, power training, circuit training, bodyweight training – you name it, I’ve tried it!
All this jumping from routine to routine lasted 5 years and man it left me extremely disappointed and on the verge of giving up. After all what’s the point of training so hard, reading and thinking nonstop about fitness, being way more disciplined than the average fitness guy and still being dwarfed by so many people (they may be on gear or have great genetics but still..)? All that effort and you’re still being just barely above average looking.
That’s a waste of freaking time, hard work and dedication!
Muscle Revelation
Then I found an article about Dante Trudel and his obviously so notorious training named Doggcrapp. I still remember that moment - me receiving my muscle revelation.
The funny thing is that I had read and tried so many different routines from so many famous “experts’ and “gurus” that I had become confident even cocky in my fitness knowledge. Amusing enough I didn’t have the looks to prove my fitness “genius” as most of the smart-heads on the net anyway.
Having that attitude as I was starting to read you may guess I was quite skeptical at first. I was thinking: “What more can I learn?? That will be just another
Our Bulgarian pride
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routine, I bet I’ve done better in the past..”. A very stupid attitude I know but common among 20 years old boys and not only.
Little did I know that the man who I was reading about is one of the most notorious fitness coaches regarding muscle gains, famous for his personal and trainees “impossible” results.
The Internet is full of pics and stories showing the amazing transformations of his trainees. And we are not talking about newbie gains here – everyone and their brother can help a beginner add a bunch of muscle.
The majority of guys Dante had coached were at an advanced level and already knew their stuff. Still they were not being able to get out of a plateau or get to the upper level so they seek out Dante. The results they got after being under his wing were out of this world.
His personal transformation is quite mind-blowing too - from as he likes to say: “an extreme ectomorphic person weighing 140lbs” to a 300+ lbs behemoth. Most of his results were achieved naturally until he eventually decided to blast it to the freakishly huge level (with drugs).
I’m not paid by Dante to advertise his name. In fact, he probably will not like me involving his name at all. Still I have to do it so that you know I’m not coming up with stuff out of nowhere (after all I don’t have the looks that bring massive authority YET).
Nowadays Dante usually doesn’t take any new trainees and refuses a lot of interviews for different famous magazines and media. He’s tired of the waves of newbies that are coming to his door asking for proof that the system works, questioning things that are proven and explained a million times by him.
He puts his knowledge out there totally free for the sake of bringing MASSIVE value to the community and I personally will be grateful to him forever.
Dante is not selling anybody anything, he doesn’t earn money from his training philosophy so he has no reasons to manipulate or misinform people as so many fitness “gurus” do, only to get the quick cash.
Actually, he owns a supplement company (trueprotein.com) and is a pretty busy guy who’s sick of fitness silliness.
These reasons, the simple logic behind his principles and the amazing results that are there for every guy to see, have created quite a bit of a fan base around Dante.
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This is the place to say that sadly I DO NOT know him personally – this all is the impression that I’ve got after following his every post like a crazy Internet forum stalker. Got to clear that.
Simplyshredded.com describes it that way:
“ Let’s not call it a revolution yet, but if the ’70s were the era of Arnold (double splits, high volume) and the ’90s were the years of Yates (high intensity, low frequency), then this decade may be remembered as the age of Doggcrapp.”
“Try to ignore the name for now; instead, consider the fact that not only has DC become an Internet bodybuilding board phenomenon, but DC disciple and pro bodybuilder Dave Henry has acquired 30 lean pounds in less than three years. “
T-Nation.com calls DC training: “..allegedly one of the world's most effective hypertrophy programs..”
"Dante's teachings have taken me to the next level. Most people hit plateaus, but this style of training is all about progress. If there's a plateau, you move around it and keep going. It's all about getting progressively stronger." - Dave Henry
DC training (doggcrapp training) is not for anyone that hasn’t got at least 3 serious years of training. It’s recommended for advanced trainees only but the very foundations behind the system can and should be applied to any other muscle building program.
The main principle of DC training is progression – beating your last workout results. Thanks to Dante’s influence on the muscle building world I’ve noticed that more and more gurus have started preaching the importance of progression – something that wasn’t very common in the past.
Dante Trudel
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So after I’ve read everything that I could put my hands on about Dante Trudel and his philosophy (This took months! You can find the info and Dante himself at www.intensemuscle.com) and considering all of the discussed factors above, I was sold. I was determined to deal with this area of my life once and for all.
I was showed how foolishly people, including me think about gaining muscle and overcomplicate things. It rubbed in my face all the big mistakes I have done in the past. Ideas I’ve found from my experience to be wrong as well as a lot of major mistakes I was continue doing.
My Results
Before beginning transforming your body it’s suggested that you get as lean as you want. I did so and from 77kg (170lbs) I ended a skinny but lean 71kg (156lbs) stick boy with a visible six pack. I must add that the year before I was not being able to be consistent with my training and dieting hence the bad shape I was in. Then I started implementing my newly found knowledge.
Long story short I still messed things up a lil bit but ended gaining 22kg (48lbs) for 6 months (arm’s size increased by 6cm, 1cm/a month!!) which was unheard for me before – I was supposed to be an extremely hard gainer! Also I gained all this weight the hard way – eating gross amount of clean foods, no McDonalds or chocolate (my fav treat)!
As I’ve said I messed things up so that these 22kg(48lbs) were actually 10-11kg (22-24lbs) of muscle and the rest was fat but still it proved to me that it works pretty damn well. In addition I was becoming one strong motherfucker (for my gym terms).
I then started cutting to get free from the fat and now I’m pretty lean and ready to hammer it hard again and gain the extra 15kg (33lbs) of clean muscle that I’ve always wanted.
Dave Henry
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I’m far from satisfied with my present physique – I’ve still got a lot of meat to put on my frame but after the amazing results I’ve achieved thanks to these principles I know that hard work and focus pay off so I’m more motivated than ever. I’ve got that gut feeling when you’re sure to succeed.
If you’re not willing to create and stick with some new habits and lose the bad ones (too much partying for an example) you should stop reading now.
It’s important that you take care for all the mistakes you will read here because every one of them is able to stop you completely from your goal.
As you will notice there’re a lot of quotes from Dante (highlighted with color). I use them because I want to show you his way of thinking that makes everything so simple and inspires you to take action. I strongly recommend you read them.
It has taken me such a long time reading and putting things together about Dante’s training principles. So take advantage of that structured information – I strongly believe it is a life changer.
Pro bodybuilder’s look vs. Aesthetically beautiful physique (‘Hollywood look’)
If you are like most people, you do not want to have the look of a pro bodybuilder and that is totally fine. The goal of this report is to help you attain the sexy “Hollywood” physique the fastest way possible.
If you’re an average looking fit guy you probably can work your tail off and manage to achieve it for a 1.5-2 years. If that sounds too much for you, I’m sorry. Quit being naive and believing you can gain 20 pounds of muscle for 2 months.
In some of Dante’s quotes, he is speaking about pro bodybuilders. Don’t think that this information doesn’t apply to you. If some of the most muscle-gifted people are relying on these principles to gain muscle, so must you too.
After the ‘tiny’ introduction, we are ready to rumble so let’s stop wasting time and list the top 13 reasons that stop you from attaining that sexy movie star body:
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ILL BE POSTING 13 POSTS PLEASE DONT POST YET.

Mistake #1 – NOT getting stronger
This list isn’t in order of importance but the first one is especially critical and common. Want to be stuck in the same shape year after year? Stay at the same strength levels!
Why is ‘not getting stronger’ so fatal?
It’s all about the progression. There are different types of progression. You can progress through more volume, declining your rest periods, supersets, drop sets and etc but the best approach to do it and the most infinite way is by adding more weight to the bar and lifting heavier every time.
If you think of the times when you gained most amount of muscle, it’s most likely that you were getting a lot stronger at that time. What a coincidence!
Do not forget that a stronger muscle = better toned muscle. Massive strength progression in the basic exercises also brings impressive thickness.
You get a major confidence boost when you see how much stronger you’re than the average guy!
Solution:
Keep a logbook and beat your results every time
The only minus is the risk of injury and that is the reason we list error # 8 – proper form and avoiding injury. Don’t forget that you can get injured doing light weight too if you’re not careful. There is risk in that sport as in almost any other.
The fitness industry/mass media preaches that you don’t have to lift heavy to become big and 99% percent of the times these same people are not at a level where they should give an advice.
Mike O’Hearn – 4 times Natural Mr.Universe. Incredibly strong!!!
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Most guys follow the common recommendation of regularly changing workouts and exercises to keep the body guessing. This is the topic of our mistake #2! By always changing exercises, you end up not gaining any strength at all but we will cover this in more detail in the next section.
Dante on how important a journal is:
 It’s crucial. You must always write down your weights used and reps done, excluding warm-ups, in a logbook. Every time you go to the gym, you have to continually beat your previous weight, reps or both even if it’s just by five pounds or one rep. If you don’t beat it, you lose that exercise from your three-exercise rotation. This adds grave seriousness to a workout. I have exercises I love to do, and knowing I’ll lose them if I don’t beat the previous stats sucks!
If you get to a strength sticking point, you must turn to a different exercise for that bodypart and get brutally strong on that new one. Looking at that piece of paper and knowing what you have to do to beat your best will bring out the best in you.
 "If you double triple or quadruple your training weights in good safe form over the next year/s or so your basically (with diet) going to be double or triple your current muscular size. If your going to sit there and overanalyze this shit like its rocket science (which it isnt I dont care what anyone tries to make it out to be) and worry about things that really arent going to add up to pounds of muscle mass, then blame yourself when you never get there."
 Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. It takes extreme amounts of food (protein), extremely heavy weights, sometimes extreme supplementation, (the choice) of extreme drugs, and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds. OK first I have to go over some principles I believe in regarding training and I'll hit more on training details later on. a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder, makes the greatest muscle gains. Note: I said strength gains--everyone knows someone naturally strong who can bench 400 yet isn't that big. Going from a beginning 375 bench to 400 isn't that great of a strength gain and won’t result in much of a muscle gain. But if I show you someone who went from 150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect--(go up and down on your calves 500 times and tell me if your calves got any bigger). And those same 99% in a gym stay the same year after year. It's because they have no plan, they go in, get a pump and leave. They give the body no reason to change. Powerbodybuilders and powerlifters plan to continually get stronger and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. I'm going to repeat this and hammer
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it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size. I haven't seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet ---but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change, shouting that you don't have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn't get bigger). c) Training is all about adaption. In simple terms you lift a weight and your muscle has one of 2 choices, either tear completely under the load (which is incredibly rare and what we don't want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier, the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is finite. The Load is infinite and heavier and heavier weights used (I DON'T GIVE A CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein, glutamine and drugs to the mix and you have one large person). d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs, Prince, Coleman, Yates, Francois, Nasser (although he trains lighter now). For anyone who argues that they have seen so and so pro bodybuilder and he trains light---well I will bet you he isn't gaining rapid size anymore and that his greatest size increases were when he was training shit heavy going for his pro card. Of course he will convince himself and others that he is "making the best gains of his career" though because no one likes to think what they are presently doing isn't working and they are running in place. Sadly heavy drug use can make up for a lot of training fallacies and leave people still uninformed on how they became massive. Ronnie Coleman is definitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600LBS for 6, 200LB dumbbells being thrown all over the place for chest, military presses 315 for 12 and a double with 405. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it--that's about 270LBS offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the most impressive bodybuilder walking the globe. Well, if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn't that more of a reason the mere mortals of genetics in this sport should maybe take note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren't pushing the limits with poundage's in training as does Coleman. You figure it out then, why is he absolutely crushing
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everyone onstage by outmuscling them if all things besides training are equal? e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn't incline 405, squat 550, deadlift 550. I am talking freak-massive ALA Dorian, Kovacs, Francois, etc.....there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro's size, some with mediocre genetics, yet some with superb genetics. But the pro's using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics for muscle accumulation. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. The man is a smaller pro training without the juice yet trains incredibly heavy for his size--405LB squats rock bottom for up to 20 reps and his wheels are incredible. Flex Wheeler and Cris Cormier were the same height, the drugs are equal, Flex trained light, Cormier trains heavy. Cormier outweighs Wheeler onstage by 30LBS! Genetically, Wheeler is unsurpassed in pro bodybuilding, I think you already know the answer to this one--case closed. I usually don't like to use pro bodybuilders for examples but in these cases, my points are proven. For those training clean-if you got guys doing massive amounts of steroids in gyms around America, who are not putting on appreciable size because they train with light weights, what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids--1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn't close to 1 million---- because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.
f) Please think of the times when you made the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. What's the next time?--You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger! (I'm taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains (if youíre taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group).
g) I believe in Powerbuilding not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins--have the first one do his own thing training wise, but using the same drugs, supplements and nutrition as the twin I train......come back a year later and the twin I trained would have 25LBS more muscle. h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being "fat") diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows. i) Heavy is relative--it doesn't mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that's as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size.
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j) No matter what the method someone uses to gain super strength gains-itís imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I'll show you a big Gilligan. k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you don't write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. Hypothetical gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80LBS for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain shit after about the third leg workout because the load didn't change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some incredible wheels. l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength. More on that later. Others might like a different method, that's up to them, doesn't matter as long as they are rapidly gaining strength. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and when you get there, then change to a different exercise and get strong as hell on that exercise too. m) For the next few months take note of the people you see in the gym that never change. They will be the ones using the same weight time after time on exercises whenever they are in the gym. These are the people who use 135, 185, 225 on the bench every time its chest day. Your best friends in the gym are the 2.5LB plates--your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren't), the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No, they were probably 175 lb guys who bulldozed their way up to that level. A perfect example are male strippers. These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone
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else--their growth stops (like forever). Why? Because they aren't eating 500 grams of protein a day and don't fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. They stay on the drugs for years and years while stripping but don't go beyond that 200 to 220LB range. So much for juice being the total equalizer. I don't know why pseudo experts try to make training such an elite science when in actuality itís pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundage's in the next five years in everything, your going to be one thick person .....If someone ever took a ratio of people who don't make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country aren't gaining muscle and are wasting their time. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established powerlifter" and learn all the principles he trains with. There would be a lot more happy bodybuilders out there.
So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z.....itís all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders I can.-- till next time-DC
Remember, Dante here is talking about bodybuilding and the goal is getting incredibly huge but the same principals apply to our situation – getting that shredded ~200lbs (90kg) Hollywood super star body!

13 posts?

why not justlink us bra

Mistake #2 – Not Having a Plan; Keep the Body Guessing
The magazines are full of this amazing tip! Keep the body guessing! I’ve seen it a million times. Many fitness models and bodybuilders are keen followers of this one. By their looks, it must be working! Or maybe the amount of steroids they’re taking + some great genetics are a major factor in their results? Hmmm..
What exactly is the idea behind keeping the body guessing?
There a few levels here – reps, exercises, training programs. The advice is that you have to keep the body guessing by always doing different exercises and/or reps in order to shock the body!
Mindi Smith
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Moreover, after doing 3 months of one training regime you should change it to something totally different – like from low volume super heavy training to high volume light-more reps training! Great, if you did gain any muscle in the heavy training phase, now you are going to give it away!
Any new muscle you end up gaining should be hold for at least 4-5 months for density reasons. After that time that muscle becomes truly yours! If not done so you will lose most of the hard earned muscle when you drop the stimulus for your body to hold it - by either lifting lighter weights or starting to lean out (lots of cardio and reduced calories).
Why this strategy is a major mistake?
- By ‘keeping the body guessing’, you do not gain any strength and thus the body has no stimulus to grow!
- It preaches the use of fancy exercises that do not allow for a massive weight progression.
- There aren’t a lot of basic hardcore exercises per body part. Stick to the basics and become incredible at them!
- Choose a training strategy that you can do for a long time and stick to it. We cover this in detail in section 9.
 The suckiest thing about training bodybuilders for myself is having to debrainwash people and get them away from that Flex magazine "old school, spindle training, isolating the outer quadrant of section B of the pectoral with incline flyes (pinky twist), always changing exercises each workout to keep the body off balance-BULLSHIT. Which alot of times was written by a guy who is 45 and has been lifting for 25 years yet never made it over 177lbs. Always changing exercises? How many incredible mass exercises are there for quads? Five to Eight? Hacks, Leg press, Squats, and maybe lunges with a barbell on your back and then slight variations of each? They make it sound like you have 165 to choose from. If you squat 385 for 8 today and then change things up for the next 2.5 months with hacks and leg presses, one leg leg presses, lunges, front squats etc etc and then go back to a squat and get 380 x 8, have you gained anything? NO YOU JUST WASTED A FREAKING LEG WORKOUT PRETTY MUCH. If for the next 6 years you periodically squat lets say 30 times (5 times a year) and your constantly in the 370 to 390 range for 7-9 reps, are your legs going to be much larger? You sure as hell changed things up alot though, even though your quads havent gained crap. The point Im trying to get across is this "You can crap chicken into a bucket, it doesnt mean your Colonel Sanders" (Ok nevermind, I have no idea what that means, Im just very hungry and need to eat and I couldnt think of a way to end this rant in a cool way)"
You have to have a plan of progression! You can’t just go in the gym and wing it. You can’t train by what you feel it will be working today. Do you think Olympic swimmers (or whoever athletes) are training without following a strict regime? You shouldn’t too.
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…Grab a logbook, get an exercise rotation going, hammer an exercise into oblivion until you cannot get stronger on it and then change up and go to a new exercise and do the same thing.


Mistake #3 – NOT Doing a Cruise
Another common trap people fall into. Experienced trainers know that you can’t progress endlessly without giving yourself some rest. Your body will eventually hit a wall and the results will stop. Your mental intensity will lessen too.
You must alternate periods of blasting and cruising. Blasting is the intense training and diet followed by a cruise - active recovery time.
Reasons why you should cruise:
- To give time for your central nervous system (CNS) to recover
- To avoid the risk of overtraining
- To bring back your mental focus and hunger for hardcore training and nutrition
- To allow your injuries, joints and other aches the time to heal and recover
- To give your muscles some rest. This will lead to greater gains in the future
What to do in the cruise?
You should decrease either your volume or intensity to 60%. The cruise last 7-14 days – it’s up to you. Remove one meal from your diet. Continue with the cardio (this is explained later). You will find that after these 7-14 days you will often be leaner.
If you don’t give the body its well earned rest it will find a way to get it usually in a form of an injury! That is bad news so be smart, listen to your body and never forget cruising.
 What are blasting and cruising phases? I recommend people train all out for six to eight weeks [blasting] and then take a 10- to 14-day period [cruising] in which they remove
Greg Plitt
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one meal per day and do only maintenance training. During the cruise, only go to the gym two or three times, go through the motions with straight sets and try out some new exercises you might switch to if you're close to strength plateaus on any current ones. Guys come off that 10- to 14-day cruise like rabid dogs chomping at the bit to get blasting again. Blasting and cruising must be done. You cannot train all-out all the time without overtraining. Blast and cruise back and forth all year long.
 "DC: the second thing the cruise does is get the mindset back, the appetite back and heal all aches and pains. By the end of the two weeks cruise these guys are going absolutely bonkers sometimes for me to let go of the reigns so they can start bombing away again. It makes for an incredible blasting again because they are pushing so hard out of the gate. I get this from Joey in an email today and it just made me laugh Joey:"Mentally I feel like a ticking time bomb. I watch the days roll off the calender until I get to train heavy again. I look at the hack squat machine in the gym thinking "Yeah, 11 days and it's you and me, bitch". Its that kind of pissed off attitude at the equipment in the gym that alot of people should develop. Make it personal. Make it a war. You against them. When you walk into the gym, you have 5 exercises your going to conquer and destroy."
You heard the man, now do it.

Mistake #4 – Diet
Ok, what can go wrong with diet? What exactly are the mistakes here?
Dieting is crucial. The major mistakes I’ve noticed people make are not creating and sticking to fitness eating habits at all (not following a diet), not eating enough protein, not choosing the right diet according to their body, and not calibrating results properly.
This report is not meant for total beginners but let’s also add as a mistake ‘not understanding the ABC of dieting’.
1. Not following a diet
Remember this - even if you train the best human way possible you still won’t have any results if your diet is not in place!!! I cannot emphasize this enough! You must really get this principle otherwise you will never ever progress.
If your goal is gaining muscle
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and you don’t provide enough food you won’t gain anything. If your goal is to burn fat and you consuming more calories than you are burning it won’t happen!
Sorry buddy but you can’t look phenomenal at 140 lbs body weight!
Consistency in training is relatively easy. You hit the gym 3-4-5 times a week for an hour to hour and a half and that’s it. Proper nutrition takes all day every day.
 One more thing I wanted to reiterate to people is -I believe the lowest gain of any guy Ive trained online has been 14lbs in 2 months with 32lbs or so being the top, so lets say for reference sake that 18-25lbs is the average. In that 2 months time people are only doing 24 workouts. That is it. Eight weeks times 3 times a week=24. So for laymans sake we are getting around an average of 1 LB per workout. Thats not a pure lb of muscle per workout with glycogen, water, and (hopefully not) bodyfat and other factors taken into consideration. But I wanted to show people how important every workout and every meal is and why I constantly drill into peoples heads "Do not miss meals!"
You have to go to the grocery, prepare your meals, plan your day so you can eat everything in 3-hour intervals, and eat the damn food even when you aren’t hungry. That will be the true test for your will power and desire. This is the difference between advanced guys and wannabes!
So how do you do it? It’s expensive and time consuming. So plan ahead! Buy in bulk; look for promotional prices, coupons, etc, prepare your meals for your entire day, bring food with yourself, do whatever it takes.
You need to find foods you can eat constantly every day. Personally, I love the way I cook my chicken and I can eat the large quantities everyday with no problem!
2. Not eating enough protein!
Most of the guys believe the ‘30g of protein per meal’ rule that states you can’t digest more than 30g of protein at a sitting. That’s just a myth and it’s limiting you big time! Read point 5 about dieting basics and you will know you have to aim at 1.5-2g per pound of bodyweight for great results. That is much larger amount than the average guy takes and is one of your best secret weapons!
You may think there won’t be room left for fats and carbs and you are right. Well that’s why we add cardio on non training days! Are you starting to see the big picture?
3. Not choosing the right diet according to your body
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In the past, I personally hated the advice that you have to learn and understand your body in order to know exactly what diet to follow (amount of carbs and fats). It leaves room for much procrastination and excuses to not follow a diet at all! No matter how much I disliked this advice it’s basically true so let’s look what Dante has to say about the topic:
 This part of the equation of things drives me freaking batty. I dont know how you guys think but Ill tell you what---when I started training I was an extreme ectomorphic person weighing 140lbs---if i tried to copy some mesomorphic pro bodybuilders chicken breast and rice generic diet--20 years later here i would be weighing about 175lbs instead of 275lbs.....I need much more food going from south to north with a fork than someone who gains muscle walking to the mailbox. So little Ron if some guy who unknowingly to you is 36% bodyfat comes in here and gives you his diet recommendations your going to follow it to the letter and whats going to happen? Success? Bullshit. I know you guys want things spoonfed to you and "give me a piece of paper and Ill follow it" and that works pretty darn well with training and other aspects of this bodybuilding game.....but DIET hell freaking no-thats individual. You need to figure out your diet and how you respond to it and WHO THE HELL YOU ARE not someone else......eat the same things (like most bodybuilders do weekly) weigh yourself every 4 weeks and make adjustments right up or down according to that scale and the mirror. I dont know why this is so difficult for everyone. If Im 175 with a certain look and I eat according to the guidelines and in 4 weeks at the same time of the day at 7pm at nite on saturday nite im still 175 with the same exact look (no bodyfat decrease) guess what? Its time to up things somewhere (most likely postworkout or post cardio) so next month im 177 with the same look.....yes it is just that simple. Thats how you go from 175 to 177 to 179 to 200 twelve months later
 There are some individuals who should eat mainly protein and fats because they are so carb-sensitive, and other people who should take in carbs only pre- and postworkout. It’s one of those things where I have to ask a lot of questions of the person, and I come up with a game plan.
Basically, I try to trick the human body into getting larger by becoming a muscle-building fat-burning machine. In the simplest of terms, if you’re 180 and want to weigh 200, you’d better eat like a 220-pounder to get there. I say eat and train like a 300-pounder, cardio like a guy who is 8% [bodyfat] and shore up all excesses with carb cutoffs, food combinations and key supplements green tea, etc.
4. Not calibrating
As Dante explained above – eat the same foods everyday; weight yourself every 1-2 weeks. If you didn’t gain add more carbs (at the morning, pre and post workout). If you are getting fatter, increase cardio, decrease carbs or move the carb cut off earlier. It is that simple.
5. Find the basics and some advanced dieting tricks here.
Some great observations:
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 "Im talking about the most rapid accumalation of muscle mass possible while trying to keep bodyfat in check------------im going to give you some observations as Ive been around this sport for a long time and seen too many competitors and what they do--and you can do what you want with it
1)Ive seen black guys gain bigtime muscle eating the crappiest diets in the world and the most half ass workouts you would ever see due to their incredible genetics
2)I havent seen a black guy yet with incredible genetics who didnt have to eventually boatload the food to get above that 260lb mark and into the superhuge pro 300lbs plus range (vic richards, ronnie coleman etc(8000-10000 calories a day as per his interview in latest musclemag intl)
3)ive seen a million and one bodybuilders with good genetics get into the 210-230LB (stripper look) range with nutrient dense 2800 calorie diets and heavy drugs but then top out at that 210-230lb range (and not know why they cant get any bigger)
4)Ive seen people with incredible genetics build muscle on 200-250 grams of protein a day (nasser el sonbaty, flex wheeler, paul dillet and some other incredibly gifted pros --remember i said gifted PROS)
5)The people out there who have incredible genetics are so very few and far between its pathetic
6)Ive seen millions of people training for years eating squeaky clean nutrient dense low volume food diets with average genetics who never get bigger--ever
7)ive seen superheavy powerlifters who gain alot of bodyfat with muscle in the offseason, diet down and CRUSH everyone in their area in bodybuilding shows Ive never seen a white elite bodybuilder with slightly above mediocre genetics get superhuge without boatloading protein in the 500 and upward gram range (jimmy mentis, I also put Greg Kovacs in here as he isnt even close to colemans or wheelers genetics, kamali, palumbo, mike francois etc)
9)Ive seen too many bodybuilders who are stuck at the same size and think the problem is their drugs, their training, everything else except their diet.
10) Nine out of ten times when i help someone who is stuck as a bodybuilder--getting their protein grams up to 500 from the 280 or so they were eating sends them into muscle accumalation overdrive.
11) Very rarely have I seen a person who could stay incredibly shredded in the offseason and gain bigtime muscle at the same time (and again the only ones Ive seen do it are black guys)
12)ive seen alot of natural guys who eat incredibly clean all year long put on 1-2LBS of muscle a year (great in 5 years they will be 5-10lbs heavier)
13)Thinking off the top of my head I cannot think of a over 250lb bodybuilder onstage who eats less than 400 grams of protein except nasser el sonbaty (who by the way hasnt gotten any larger for about 5 years) and Dillett
14)How many millions of bodybuilders with average genetics are using the same drugs, training the same way as each other and eating 200 grams of protein a day--alot!!! How many of those guys have 4lbs of muscle per inch of height?
15) Some years ago a study was done on sumo wrestlers, elite bodybuilders, and a untrained group of people trying to determine the upper limit of lean body mass in a human being. The sumo's while having the greatest bodyfat percentage also had the greatest lean body mass above the elite bodybuilders and way above the untrained. Why? Sumo's for the most part dont weight train but eat excess amounts of rice and fish...shouldnt they have less LBM than the elite bodybuilders? How are they developing that kind of muscle mass if they are not weight training to get it? Obviously some kind of adaption is taking place with the excess food intake allowing for great amounts of muscle mass. What would happen if they took the precautions to keep their bodyfat in check with cardio day and night? I personally am an overkill guy---I would much rather maybe take in too much protein and excrete the excess
MuscleRevelation
than worry about taking in inadequate amounts of protein and losing out on muscle mass I would of gained and wasting these workouts (that Im killing myself with)---I'd rather use cardio and low/trace carbs after 6pm to keep my bodyfat levels in check than be safe and take in 2500 calories and worry about half filled glycogen stores or worse yet catabolism of muscle. My mindset is to turn someone into a machine--heavy weights, high protein, filled glycogen stores, use the treadmill to solve the excess--it sure as hell isnt easy but its the fastest way Ive found to get someone from point A to point B. And woody if you think a 6 foot 170lb man with average genetics can turn himself into a 6 foot 300lb superheavyweight bodybuilder on 2500 calories a day, and 200 grams of protein a day your sadly misinformed.
You can look at world class powerlifters in the lower (under 200lb)classes. They are lifting shit heavy, many are using boatloads of drugs, why the hell arent they getting dramatically bigger if thats all thats needed? Food thats why. Now you put a superheavy 360lb powerlifter on the treadmill 6 times a week for 45-60 minutes a day and low trace carbs after 6pm and Ill show you a massive bodybuilder in about 3 months. "
 The other study that I have somewhere around involving Sumo's is somewhere in my house and ill try to look it up. But I highly doubt Sumo's were doing hardcore weight training back in 1994....but there is no doubt they were eating with gluttony.....so put it together for yourself a) Eating large amounts of food and becoming large increases lean body mass and unfortunately bodyfat even when conventional weight training isnt being done Training with weights obviously increases lean body mass c) Sooooooooooo.......What keeps bodyfat at bay? Think this equation out....its right there in front of you and its not that hard. Think of the above equation next time you want to be lead into believing that you can get just as large eating a slight bit above BMR. ****Most people use but most people dont use (b+a) but the people that do use (b+a) almost to the tee absolutey forget or refuse to do (a+b+c) which is what i have people do. Now doesnt it suck bigtime when Ole Dante puts it right out there in simple terms and its seriously so simple that it makes you feel stupid overanalyzing and overcomplicating things? I know it did for me back in the day and I refuse to go back to that trend of thought. It is that simple and the tools are right in front of you A+B+C.....its your choice if you refuse to do all 3You trick your body into getting larger (thru eating) You give it a definitive reason to get muscularly larger (weight lifting), which in the equation = (supply and demand) create the demand and fill the supply (food) And you cure any excess (adipose tissue gain) thru supplements diet and cardio.
 My objective is to prove to you that if you want to truly change yourself....excess is usually the rule of the day......alot of people do it with the drug route, thats their health and their choice to do so, so what do you have left? You have to do it with the other two excesses....food and progressive training weights. The problems with those two things a) bodyfat gain injuries Its your job to wade your way thru that journey to shore up the holes in the excesses that you have to do to become muscularly larger.
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Mistake #5 – Bulking and cutting
This is such a common mistake! Besides the various health problems, it is a less productive way to build muscle.
Some points:
- Bulking and cutting is 2 steps forward, 1.5 backwards
- Waste of valuable time when you could grow even more
- Leave it for the bodybuilders
- Bulking up will make it harder for you to get leaner because insulin resistance is hard to reverse. The fatter you get, the harder it becomes to get lean
- The less fat you carry the more efficient your body becomes at food partitioning. The nutrition is used to build more muscle tissue or fill glycogen instead storing it as body fat.
- When you bulk you look horrible (haha been there, it sucks)
And a favorite quote from Charles Poliquin:
“The idea that “a calorie is a calorie” is a bunch of bunk. Calories from sweet potatoes are great for building muscle; calories from beer are not. For that matter, getting fat increases the risk of dying from any cause, even terrorist attacks. I’m serious – you’re a bigger target and you can’t get out of danger as fast.”
Dante covers it all in his usual great way:
 If i never hear these words again in my life it will be too soon. I cringe everytime i hear someone (straight from bb.com) say "im coming off a bulker and now im doing a cutter"..What the hell is that?..that is the most idiotic concept ever! So what your doing is taking 2 steps forward for 4 months and then 1.5 steps backward for 4 months and repeating over and over? Talk about a waste of valuable time! Half your freaking year is gone to hell because your cutting for half of it and gaining no muscle. How bout a novel concept for you? How bout getting dramatically larger over time with huge food (protein) intake and super heavy training but adhering to carb cuttoffs and doing cardio (for increasing hunger and keeping bodyfat at bay reasons) so that you stay lean!!!!!!!!!! Gee whiz, might that be a better way?!
MuscleRevelation
Bulker: An Excuse to become a fat **** for the sake of beleiving your putting on muscle mass to others and yourself (and you probably are but at a 50/50 ratio of muscle to fat--wow thats awesome!) Cutter: 3-5 months of wasted muscle building time (trust me youll be building very little muscle mass during this) in the quest of turning yourself back from a fat slob you turned yourself into to someone presentable.
 THINK ABOUT IT!!!! Your 200lbs, eat like a 250lb guy to get freakshow bigger, and train like a rhino with heavy weights to get larger but also do everything in your power (green tea, cardio, carb cuttoffs) to keep at a bodyfat percentage that your proud of or can live with. This is all about turning your body into a muscle building fat burning blast furnace! If you do bulking and cutting for the next 2 years and with all those "cutting cycles" adding up to a years time, guess what you just gave up a year of lifting--one year of nonexistant muscle mass accumalation. Thats like lifting for the next 6 years and you only get 3 years of productivity out of it. See the problem is, alot of people try to stay lean year round while also tryng their hardest to put on muscle mass and they do it all wrong. They eat like a 190lber trying to get to 250lbs and think that--by some miracle that will get them there. This is all about becomeing a food processing machine here. Take in a surplus (protein/food), create a demand to put on muscle (seriously heavy lifting/DC training) and then taking care of excesses and burning them off (carb cuttoffs/cardio/thermogenisis)----eating and training like a 300lbs offseason behemoth but doing everything else in your power to be that guy walking around at 7-14% bodyfat (whatever floats your boat)....See its not that hard, just think it out....but most of all dont waste your freaking time taking 2 steps forward and 1.5 steps backward....this is about constant forward progress. If I hear anyone say "cutter" or "bulker" again on this board, you get the official title of "bodybuilding.com guy", like a scarlet letter. This is constant bulking and cutting at the same time and you dont forsake one for the other unless your competing for a show. You turn yourself into a machine and you keep that machine evolving. Does anyone in this forum actually beleive that if you are 200lbs and doing cardio 3-4x a week at 30-45 minutes a pop but eating 400-500 grams of protein and a shitload of food to get bigger that - YOUR ACTUALLY NOT GOING TO GET BIGGER BECAUSE OF THAT CARDIO? If your not getting bigger then your either not eating enough or your a young guy whose metabolism is so fast that your one of the lucky ones who doesnt have to do cardio. Thats another story I have to write about one of these days--Cardio. Every time I hear a guy tell me...."I just cant eat enough"....I ask him "are you doing cardio?", and he gives me that puzzled look and thinks "why should I do cardio? I have trouble gaining weight and eating enough".....BINGO!!!!! What do you think cardio does? You get up in the morning and start your day with some cardio I guarentee youll be starving the rest of the day and be eating like a damn horse. IT HAPPENS EVERY SINGLE TIME. Cardio is a two way street--increases hunger and keeps you lean. You have trouble getting bigger? Add cardio first thing in the morning after 30 grams of protein in water and some bcaa's and watch yourself eat the rest of the day! You wont be missing meals, youll be starving. Which leads me to getting off this computer because im starving.I wrote this very fast because im late--so sorry bout that
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Mistake #6 – NOT Doing Cardio
Do it all year – it doesn’t matter if you’re at a period of gaining muscle or losing fat. Actually if your goal is adding muscle, cardio can be another secret weapon.
There’s a widespread myth that if you do cardio you can’t gain weight which is.. a myth. If your calories are enough you will gain weight. However, what cardio does it allows us to eat more food without turning fat. As we have already said eating is an extremely anabolic process, so more eating = more muscle gains.
Do it on non-training days. 3-4 times a week do medium or low intensity cardio on empty stomach as the first thing in the morning. That should be your new habit.
If you want to lean out wait an hour after the cardio and then eat a protein meal (no carbs or fat – they will halt the fat burning process).
Have the following in mind – your strength training should be so heavy and intense that you are left with no energy for HIT or other high intensity cardio protocols. If after training legs you can play soccer (or whatever) you aren’t training your legs the way you should.
Also Don’t do cardio before weight training!
Other benefits of cardio:
- Increases appetite
- It can be an active recovery (it disperse lactic acid) and it’s good for your immune system
- Often, when you hit a plateau your cardiovascular system lags behind, so when you add cardio the problem is solved.
 Dante: “In the offseason, if you train three days a week, then do cardio on the four off days. If more people took that approach, you would have fewer offseason bodybuilders looking like sumo wrestlers. Cardio is a very individualistic thing, so it's hard for me to say "do this" in an
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article without knowing a great deal about who's reading it. I've found that if people who have a difficult time gaining weight do cardio--walking on a treadmill or around the neighborhood--first thing in the morning, appetite and muscular weight gains become nonissues. I'd have them get up, take in either branched-chain amino acids or a scoop of protein powder, do their cardio and then eat the day's first meal. The old wives tale that you can't gain muscle mass if you do cardio is the biggest bunch of crap. If done right, cardio is a huge weapon in a bodybuilder's arsenal.”


Mistake #7 – Not Staying Injury Free
Don’t overlook this factor. I know it doesn’t sound very exciting but staying injury free is crucial. Bodybuilding is more like a marathon than a sprint and the only way to finish is to stay healthy. Be smart about it and do the following:
- Proper warm ups – start with 10min bike, followed by dynamic stretching + whole body warm ups with a pair of light dumbbells. Before every set do 2-3 (if you need more, go ahead) warm up sets - they don’t count as working sets!
- Stretching the target muscle after you’ve done exercising it – when it’s warm. Don’t do stretches before as most people mistakenly do.
- Proper form – explosive positive and controlled negative part of the rep. Controlled means that you should be able to reverse the movement of the weight. Use a full range of motion. Very little cheating is allowed near the end of the set. Stay focused!
- Having a training partner who can spot you is advisable but don’t make it an excuse not to train if you don’t have one. You can always ask someone in the gym.
- Avoid notoriously dangerous exercises like the bodybuilding type horizontal bench press. This here doesn’t include squatting and deadlifts!
- Listen to your body and when you have a bad day don’t try to set Olympic records
- Don’t overtrain
 "Or the constant complaining like "christ i used to incline press (*yea with a 8 inch bounce and your partner pulling up 40lbs of it) 225x6 and now with controlling the descent I was only able to do 185 x 8 first time out---well shucks Bucky welcome to the world of lifting correctly to actually gain muscle mass. Guess what? Im going to make you so strong in such a short time that your old poundages will be a distant memory and even better you're training partner wont be getting bigger biceps spotting you and you wont be cheating your ass off doing it. "
 I saw another guy in this thread talk about doing one warmup and then an all out set and complained of injuries. WHY THE HELL ARE YOU COUNTING WARMUPS? If it takes you 6 sets to warm up or if it takes only two it doesnt matter--ITS A WARMUP!!! Its only to get you ready for your main one or two sets on an exercise. Do as many warmups as it takes you to feel ready....Dont live or die by warmup sets---they dont count!!! If I went in and did
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one warmup on rack deadlifts at 135x6 and then went right for 650 for 10 for my main set Im asking for a slew of injuries!


Mistake #8 – NOT Measuring Results and Calibrating Your System
You should pay close attention because this one is important. Every system needs proper control and calibration. As we’ve said my favorite approach to diet is the simplest one.
Every day I eat the same things without counting calories; I’m only counting protein grams. I eat the protein first, then veggies and carbs last to satisfy the rest of my hunger.
I put my carbs mainly at breakfast, pre and post workout when the body is in dire need for energy. There is a carb cut off 4-5 hours before bedtime – which means after 8pm (for me) I don’t eat carbs.
I take my measures once a week on an exact day – say Monday morning on empty stomach, with the same clothes (none) and after visiting the rest room. (hoho)
One-week time is not enough to see major muscle changes. 1 month is better but I find the 1-week approach to be a safer one. Otherwise, I risk gaining some fat or not putting muscle and losing time. It’s up to you.
If my goal is cutting I don’t allow losing more than 1 kg a week – it’s not healthy and if you’re losing more you are losing hard earned muscle along with the fat which is far from what we desire.
If I want to gain muscle, I aim at something like 0.3kg (lol) a week. There are some exceptions – you can gain more than 0.5 kg a week (which is still pretty impressive) if you are a beginner or you’ve recently changed to a totally different type of training. Your body is shocked by the new type of stress and it responds by adding muscles. In these situations gains like 4-5 kg a month are not uncommon.
It will come a moment when you don’t receive the desired result. If you haven’t gained anything for 7-10 days first think how strict have you been. Did you miss meals? Did you eat less?
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If you’ve been strict then add 250-500 more calories to your diet. For example add more carbs in your key meals – breakfast, pre and post workout.
If you are leaning out and you don’t have results and you’ve been strict there are a couple of options – either reduce your carbs with 250-500 cals, move carb cut off earlier or increase your cardio frequency/intensity/duration.
That way everything becomes a piece of cake. Be patient and do things slowly. No need for gaining fat or losing muscle (whatever the case)!

Mistake #9 – Overanalyzing and Routine Hopping
You have to believe in something and do it consistently. You can’t just change different training styles without giving them enough time and effort to work.
One month you try 5x5, next you do German Volume Training – 10x10, 3rd month – low volume high intensity HIT, then something you’ve read somewhere and it sounded cool like a Spartacus or the movie 300 circuit training workouts – this my friends is just spinning your wheels and going nowhere. (aka program hopping)
Let’s repeat - you have to really believe in some training system and stick to it strictly. When you embrace this mentality, you now have to make the system work!
In almost everything of worth that you start in life there will be unexpected errors either small or big and your job is to overcome them by believing it will work and giving your 100%.
My experience shows that rarely everything goes as smoothly as you’ve planned it. That’s why your mental approach is crucial; you must have faith, strong desire, passion and persistence, take the actions required and by this formula overcome everything that comes in your way.
RIP Aziz Shavershian Zyzz
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Your faith in your training style, your mental focus and not allowing distractions with other opportunities will bring amazing results.
There is more than one way to skin a cat – low volume, high volume, circuit training, powerbodybuilding and etc - all of them work; yes, some better than others. Choose something proofed to work and give yourself to it without thinking what if I did some other fancy “magical” routine that I’ve read about in that site/magazine/TV show.
I will add one more very important condition – look for a system that’s in agreement with the principles provided in this report. After all you will invest your time and effort – let’s use them as effectively as we can by doing something that really works thus making our investment worthy.
Look, it is not as complicated as many pseudo experts try to make it. After all it is just lifting weight; you have 3 major factors – training, diet and recovery. Don’t fall into Analysis Paralysis by thinking too much over some small details which don’t matter as much. Stick to the basics.
Your training should make you stronger, your diet should provide enough ingredients to make you big and recover without storing fat.
It is definitely not easy but it’s not complex. There’s a difference - rocket science is complex, this here is lifting weights. Actually it’s pretty hard job to be so consistent and dedicated but if it was easy everyone would be walking around with a perfect body.
 You know this stuff really isnt that hard...it really isnt. There are a handfull of individuals in this sport that want you to think it is some intricate scientific equation and they are the professor and you are the student. Why? Because of many factors. 1) it makes them money talking down to you 2) it makes them feel very important ( let me ask you something, yea its not this trivial but building big muscles is simply about doing today what you havent done previously weightlifting wise (lifting heavier) and eating enough food to take you up the growth ladder )......when these "professor's" realize that NO they are not stem cell researchers curing cancer, not doctors of nanotechnology and not astrophysicists but simply people telling other people how to lift weights to get bigger muscles, the reality of that is a wakeup call of "wow I aint really that important am I? Well at least I can talk down to all these muscleheads and feel that way"
Bodybuilding by and large is a quite simple endeavor but there are 2 kinds of people drawn to it mainly.... a) athletes very insecure people who want to be big yesterday and constantly worry if what they are doing is the right thing. These people also accuse the people in group (a) of having secrets, using 50x the drugs they are etc etc etc etc......
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If the OCD people in this sport (and in my opinion that accounts for about 80%) started looking at things as "Time in" instead of "its all about secrets....they would be so far ahead of the game. When I say "time in" i mean "if you eat in a successful way and train in a progressive way its going to take you this amount of TIME to get to where you want to be".....so time is the end all be all equation here if you are doing things you KNOW and BELIEVE IN that will make you successfull. Do you know who some of the best bodybuilders Ive ever trained were? Guys who were busy....so busy they didnt have all day to worry about trivial things and questioning everything in training, diet etc etc. They just were busy! So they went to work or school, ate their meals like clockwork, trained progressively at 6pm, got home and studied or spent time with their wives or girlfriends (and didnt obsess about bodybuilding) and then 6 months/ a year later they are 12-25 pounds bigger muscularly.....because they didnt overthink everything and they put their TIME in. Ok im rambling...Im getting OCD about OCD...Im stopping there.


Mistake #10 – Believing Mass Media
Believing mass media in the face of magazines, commercial sites, bogus fitness info products, TV commercials and shows, bro advice and PRO advice is another big pitfall.
Let’s take them down one by one.
Mass media – the situation is similar with the pharmaceutical industry. There are many corporations accused that their products target the symptoms instead of the cause of the diseases.
Thus the end result becoming one where the patient remains sick but thinks the medicine is working because it’s reducing his pains and symptoms. So he buys and buys without actually completely healing himself. It’s all about the money guys.
Very much alike it’s the situation in the fitness industry. They have an interest to give you some fitness tricks and
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techniques without providing you with a whole system you should stick to in order to get the final results.
How come? If you achieve your goals you would stop buying their stuff. The purpose is to make you a repeated customer – if they can make you buy forever – even better.
On top of that they suggest you purchase various fancy supplements. Their main sources of income are commercials and selling supplements. Supplements which are ridiculously overhyped and not only they won’t give you the promised benefits but in some cases they can harm you health.
That’s why in the next section we will list the main supplements which are the ones you truly need.
The next peril is listening to “bro” advice. Unfortunately you can often encounter in the gym the typical image of the fitness “expert”. He is that guy who knows it all and insists on sharing it with everyone.
Don’t get me wrong - there is much value in taking notes from experienced guys who really know what they are doing. But for your sake you should develop the important skill of making the difference between these veterans and the “bro”.
Listening to these experts equals lost time and efforts in doing the wrong things or even worse – it can bring a nasty injury.
Don’t copy pro bodybuilder’s training routines and diets. You can consider various principles but if you try doing the exact same things, you will fail miserably. These people are gifted with Kryptonian genetics and their capabilities and needs are very different from ours.
Basically don’t just blindly copy from anyone because everyone is a totally different individual with different muscle structure, metabolism, recovery abilities, weak and strong points.
I’m repeating myself but it needs emphasize – find a system that is proofed to work and is logically structured. Stick to it. Don’t get distracted by other opportunities. Make it work. Cover all your bases – training, nutrition, and recovery and then if there aren’t any results after 3-4 months try something different.
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Mistake #11 – Magical Supplements
There are a lot of things you can do wrong about supplements. The main one is thinking you are 100% dependent on them and that they will magically put on you tens of pounds of muscle. Beware of Magic Bullets - everything that promises fast and easy results should make you think twice.
There is lots of money involved in that industry and the market is always demanding new fancy magical powders and pills so the companies provide it in the form of various useless stuff.
All that heavy advertisement makes us subconsciously believe that without “product X” we are missing some great opportunity.
You should know that solid meals are waaay more effective than protein powders or other meal replacements. The last ones are useful when we don’t have much time/appetite and in other key times when for example the speed of the protein digestion is important (whey at breakfast/post workout).
So once again it’s not our fault that the magazines and other types of mass media imprint on us the idea of the crucial importance of supplementation but we have to take control of our decisions and stop wasting money. Invest the spared into healthy foods, better recovery techniques or whatever.
With that been covered let’s look at the supplements I recommend?
If you’re on a budget stick with the basics:
-Whey protein – at breakfast, before and after a workout when the body starves for nutrition. At these times you need fast absorbed protein and whey protein is the perfect choice. There isn’t a solid food that’s as fast as whey protein so at these times supplements are the preferred choice.
- For meal replacements – casein powders (excellent choice before bed too) or some type of meal replacement protein bar. Casein is a slow protein so it provides the body through the night.
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- Creatine – The King. This one is very effective. Drink plenty of water and stick to Creatine Monohydrate. Forget about the expensive Creatine Matrixes that are so heavily promoted everywhere. In that case the cheaper thing is better.
Now if you have more money to spend you can try these other supplements. It definitely won’t hurt you:
- Green tea (it can accelerates your metabolism by 10%), Multivitamins, Amino Acids, L-Glutamine, Some kind of NO product.
You can try some supplements for joint support if your joints give you trouble but honestly I don’t have experience with these types of products.

Mistake #12 – Overtraining
Ahh, overtraining! If you’ve been for a while in the fitness world you’ve probably heard about it everywhere – “Don’t overtrain!”, “How to not overtrain”, “Are you overtraining?”, and etc.
Yep, overtraining is a huge mistake and we don’t wanna make it. I will combine in that section the topic of overtraining with the topic of not enough recovery time because basically they are the two sides of the same coin.
Many people believe that more training equals more results. It’s the normal thing to believe but actually things are not working that way. In the fitness world there a lot of paradoxes and this is one of them.
Another example of an interesting fitness paradox is when a normal person wants to lose weight and he will need to eat more often than before (5-6 times a day instead of 2-3 times which is the typical average meal frequency). There’s a reason behind this that involves making your metabolism faster and not cutting calories too drastically but let’s not get distracted.
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The paradox that we will look now is that more training doesn’t bring more results as a matter of fact it is just the opposite. Impressive results are achieved by doing things the smart way which is not necessary the hardest.
Yeah, I know it sounds cool bragging about how much time you’re spending in the gym EVERY DAY but wouldn’t be cooler your body to be the proof that you’re serious in your training and diet without having to mention it.
Forget the 3-4 hours long workout - yes, I know that’s absurd but some people actually try to do it. And if you’re one of them it’s not your fault.
As I’ve said it’s the normal thing to expect – more work=more results. You may’ve heard about some pro bodybuilders that are training that way, or if you’ve watched Arnold talking about his training principles of sleeping only 6 hours a day and the nonstop continuous workouts every day.
The reason why they can afford that is because of the drugs they are taking that give them a lot of energy and dramatically reduces the need for recovery time.
We the mere mortals can’t and shouldn’t try that approach. We should give our muscles enough time to rest and grow. The muscles don’t grow when we are in the gym; they do it after – when we recover. Your work in the gym is simply to give them a stimulus to grow.
Let’s list the major factors of a proper recovery:
- Proper nutrition
- A well structured training regime that lefts your body with enough time to recover
- Good night sleep. Aim at 8 hours a night. If you can add in the famous power naps – 20-40min at noon. They say that the hours from 10pm to 8am are the most beneficial. 1 hour in that zone equals 4 hours outside it. And the power naps equal 1-2 hours of the night sleep.
- In section 12 I gave you various supplements – each of them will help for a faster recovery.
- Stretching – it’s a common opinion that stretching is a girly thing. The truth is that it helps immensely in recovery and you should include it in your arsenal.
- Yoga – yep, once a week yoga can be your secret recovery weapon!
Stretching helps in recovery, reduces the chance for an injury, makes you way more flexible, and tones your muscles, all this leading to a new muscle look that
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you will find very pleasing. On top of that if you perform “extreme stretching” as we recommend it can lead to extra hypertrophy gains which is amazing! (Sadly the hypertrophy part is still only a theory but experience shows that it truly changes the muscle appearance.)
Take advantage of these factors. Remember – recovery is crucial. Don’t think you’re too tough to rest. Recovery is a fundamental part of every fitness journey and if you someday hit the overtraining zone hard, you will see it for yourself.


Mistake #13 – NOT Training Your Legs
The legs along with the back are the biggest muscles in the body. Ignoring legs in your training can lead to nothing good. This mistake is responsible for the often seen laughable symmetry like in the picture shown.
You can instantly notice the big powerful guys who know their stuff at the gym by their legs. The reason for that is because squats, deadlifts, leg presses and etc are the exercises most responsible for a powerful physique and being advanced in these lifts brings along massive wheels (and traps) as well.
Not training your legs results in not only an absurd physique but it stops you from impressive gains in the other muscle groups. Doing squat, deadlift and other basic exercises makes the body release more human growth hormone which respectively brings more muscle gains everywhere in the body.
Add in the fact that performing these exercises requires the full body to make a great effort so it targets many smaller muscles that are responsible for not only stability but also that thick look you want. Training legs can be a key to discovering new levels of strength and size.
The squat is widely known as The King exercise. Together with the deadlift they’re the usual suspects behind one true transformation.
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On the contrary, I should mention that many people do only the basic exercises like squat, deadlift and bench press and thus not developing other muscles that are not targeted in these exercises.
That approach often brings success but the better way is to directly work on every single muscle so a beautiful symmetrical body can be achieved.
The above approach often preaches not training your arms cuz they will grow from doing the big compound movements like bench press, t-bar row, barbell row, chin ups, etc – there is a bit of truth in that statement but a far more effective way is to do direct work for every muscle as we’ve said already.
Just don’t use some fancy exercises like triceps kick backs that don’t allow for a nice weight progression.
I want you to notice most of the people who don’t train heavy legs – the masses. They don’t use the power rack, they don’t do heavy ass to grass squats and deadlifts. Usually these people don’t look like they’re training at all (the exceptions are either on drugs, or have great genetics). Make your conclusion.
Summary & Action Plan
It’s time to ACT so you get this into place in your life. Start doing what it takes to gain the muscle and condition you want. You won’t wake up one day and find that things have become easier. You won’t find some magic solution. Stick to the outline in this report and your results are guaranteed.
Let’s recap what we have to do:
1. Keep a logbook and constantly beat your last results by lifting heavier! Be careful of injuries – proper form and warm ups are crucial!
2. Stick to the basic exercises that give room for big strength progression and get brutally strong on them! Have a well-constructed training plan that gives you time for recovery!
3. After 10-12 weeks of heavy training (Blasting) you should Cruise. Last 7-14 days, do 2-3 workouts a week, decrease intensity to 60%, remove one meal from your diet; feel free to skip a workout.
“Unless you puke, faint or die, KEEP GOING !” ~ Jullian Michaels
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4. Plan and prepare everything – groceries, meals, etc. Eat 1.5-2g protein per pound of bodyweight. Know your body and have a diet plan individualized to it. Adjust the diet by your 1 or 2 weeks results. Learn ABC of dieting.
5. Don’t get fat when gaining muscle! Notice when you put too much weight and reduce calories (usually from carbs)/increase cardio or move your carb cut off earlier. If you do things right you will gain muscle and get a little bit leaner over time.
6. Do medium/low intensity cardio all year round on non-training day first thing in the morning for 30-40 min.
7. Stay safe by proper warm ups, stretching, proper form, getting a training partner, avoiding horizontal bench press, listen to your body and don’t over train.
8. Measure your results weekly and adjust your system (mainly diet/cardio).
9. Find a good program that you believe in and stick to it! Make the system work by covering all your bases – hard training, smart dieting, and recovery.
10. Don’t get distracted by various sources of information. Stick to the system you have chosen. Do not rely on mass media/pro and bro advice.
11. Supplements are the NOX (nitro oxide) of your car. They are a nice bonus that gives you 10-20% increase in performance. But without proper bases (training-diet-recovery) they are useless. Do not break your budget by buying every fancy thing out there. Stick to whey protein, creatine, and sometimes meal replacements. Green tea is not bad also!
12. By following a well structured training program, a good diet, having a good night sleep and some power naps, using key supplements and stretching over training should not be a problem.
13. TRAIN YOUR LEGS.
Inspiration
I want to finish the report with something that ignites my inner fire - something inspirational because without a strong desire and motivation the results come much harder.
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 I get alot of emails and hear alot of personal stories from guys that are bummed out, depressed, feeling like they wont ever be that bodybuilder they want to become. I also see some personal accounts on these boards and I want to respond to some of the guys who are 140 to 210lbs and are really trying in bodybuilding but that I see are giving up hope. DONT EVER F****ING DOUBT YOURSELF! DONT YOU EVER F****ING DOUBT YOURSELF! If you put your nose to the grindstone and be persistent, consistent, and driven my promise to you is that you will make it to a very elite bodybuilder in the not to distant future. I went 3.5 years once without missing a meal (6 a day)--if i did miss a meal i set my alarm clock at 3am and got up even when i was dead tired and cooked it and ate it. If you really want this bad, and have that "im going to get this shit done" attitude, I guarentee you that youll end up where you want. Will you be a pro? No and neither will 99.99% of everyone else out there. But if you push the limits and do what I have been trying to do with everyone for the last 4.5 years on the net (turn yourself into a fat burning, muscle building, blast furnace) you will get there. I am noone special but I had people calling me "stickboy" and laughing how skinny I was in the beginning when I told them i was "trying to become a bodybuilder" with my ever present shopping bag with all my meals in it so I could eat every 2.5 hours. Screw those people! Guess who kisses my ass now when I go back to my old home town on the East Coast and go into my old gym. I dont want to see anyone in this forum thinking "man im never going to make something out of myself as a bodybuilder" BULLSHIT!!!! Yes you will and dont let anyone tell you otherwise! Prove them wrong. Pick the bodyweight you know you need to be at and eat up to that bodyweight while doing cardio and carb cuttoffs to keep lean. Eat like a massive 300lb monster and cardio like a guy who is 8% and your going to end up at 250 jacked! This is your life, dont listen to those people doubting you, they are going nowhere themselves and want to keep you at their level. Shore up all holes in your regimen. Training, supplementation, diet, sleep, stretching, consistency in all of those is the key. There is no doubt in my mind that I can turn anyone (and i mean anyone) into something special if they are willing to be meticulous, steadfast, and stay the course 100%. Alot of you keep jumping around and doing different things but if you really sit back in your chair and think it all out--YOU KNOW EXACTLY WHAT YOU NEED TO DO! Almost every single guy reading this right now can turn themselves into one of the 5 best bodybuilders in their gym. DO NOT TAKE NO FOR AN ANSWER! I had a pack of freinds when I was 20 years old I used to hang with. They dwarfed me. I had by far the worst genetics but I had 50 times the willpower of those guys. One was muscular and naturally shredded, one had incredible genetics and looked like a bodybuilder anyway but when he lifted he got pretty incredible looking, one was 250lbs and a big monster with very limited lifting (lazy), one had slightly better genetics than me and he was also pretty determined. I bypassed all of them in spades, every single one of them because I have a "no fucking way am I going to fail" drive to this sport. The next time you look in the mirror and doubt yourself and get bummed out because your not where you want to be, I want you to remember this post. If you want something bad enough and go at it with the best of your abilities and smarts, you might not become the best, or pro, or top of the class at it, but you will become PRETTY DAMN INCREDIBLE at it, because of your fortitude and hard work. Dont let any son of a bitch tell you otherwise--this is your life-Get in that freaking powerack, make that logbook your bitch AND GET IT DONE!
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points 1-6 are well worth the reading imo.
but again, just me.