Everything You Need To
Know About Building Strong, Lean Muscle Mass


  • How do I get my muscles to grow?
  • What and when do I eat?
  • What supplements should I take?
  • How and when should I train?

These questions sound familiar?

I know because I've asked these questions many times in the past. As a newcomer to the world of strength training, you may be asking yourself these very same questions.

Hi, my name is Blake Bissaillion and I've been in the iron game for over 20 plus years. In that time, I've been a power lifter, body builder, and advocate of the benefits of strength / resistance training.

Beginners Start Here

I've learned from trial and error, what works and what doesn't when it comes to improving my physical body. Within these pages, you will find information that will take you from a complete beginner to an advanced level trainer.

The information will help you achieve the body of your dreams using only tried and tested techniques that have been proven to work.

Let me ask you a question. How would you like to acquire the necessary knowledge which allows you to improve strength and lean mass gains- Anytime you want?

Yes, anytime you want! You see, attaining a lean muscular body is no secret (despite what supplement ads may tell you!).

In order to improve your body, you need to follow 3 synergistic principles that will unleash your potential and will always allow you to make continuous gains, any time you want.

These principles must be organized in a well laid out program that allows you to consistently grow and improve. Once you understand how to use and apply these prinicples, you will open the door to true muscle growth.

As long as you follow these principles, you will always continue to improve.

What Are The 3 Principles?


The synergistic principles to building a strong, powerful body are:

1. Smart weight lifting;
2. Intelligent, quality nutrition; And
3. Quality rest

I know what you're thinking, "I've heard this all before" but what most people fail to understand is how to put these components together in a complete package that allows you to continuously improve.


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Successful athletes and strength trainers have know this for ages and it will always be these three component that will separate an o.k physique from one that is built from head to toe. You see, all three principles must be in place if you are to succeed at reaching your goals. Not one, not two, but all three must be present and more importantly, in balance.

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This is a very simple and basic way at looking at building a lean and muscular body however, it is the absolute truth. There are no secrets or magic pills that will transform your body, but only an understanding of the basic principles that have been tried and tested. Once you understand and implement these basic principles will you start to see the results your looking for.

Believe me, I understand your current position. I started out as a weak, underdeveloped 120 pounder and over time, I learned from trial and error what works and what doesn't. Over time, I started to understand the basics of nutrition, training, and rest. And more importantly, I implemented these basics into a custom plan designed for my body type. Slowly, but surely, I built my body from a scraggly 120 pounds to a 240 pound powerhouse. I'll admit, it wasn't easy but than again, I didn't always have the right information as I do now (This site for example :-).

When I first started out, I made plenty of mistakes. However, each of those mistakes was a learning experience for me which further enhanced my knowledge. Despite all the set backs, I continued my quest for hands on information, learning from experieced body builders and power lifters alike. I used different techniques which I applied and kept those that worked.

I want to help you avoid the more common mistakes and get you on the fast track to building the body you've always wanted. I want to share with you some of those basic techniques to help you get your program up and running.

No One Said It Would Be Easy....


I'll be the first to admit it, this road is a hard one. There are no easy routes in this endeavor. We have a price to pay for having a great body and that price is time, commitment and discipline. However, the benefits far outweight the price you have to pay. Imagine walking down the street and having both, guys and gals stare at your fabulous bod! Imagine having a sleek, muscular physique and the confidence that goes along with having that body. Or how about the energy and strength that goes hand in hand with successful weight training?

Believe me, once your body starts to change, everything else will start to change including your confidence, ambition, and attitude. People will start to look and act differently around you. Of course, it's all about getting back to health and having a sense of well being but the side effects (Such as having an amazing body) is a great reward. If you have the determination and discipline to succeed, than you can build the body of your dreams. Apply the right knowledge and the sky will be the limit.

Here's where this website can help. Inside this website, you'll find information and tips that will help you attain all three synergistic principles that will unleash your true potenital. As you go through the material in this website, you will discover that attaining a strong and healthy body isn't out of your reach and it doesn't have to be a confusing subject.

You'll find complete routines designed for beginners, intermediates, and advanced trainers. I've included detailed nutritional information regarding calorie specific menus, recipes, and supplement information. Don't know what, when, or how much to eat? Not too worry because I've laid it all out for you. All dietary calculations are included in the diet section of this website so nothing is left to chance. You'll get recipes, menus and nutritional information for FREE!

Don't know what a repetition or set is? No worries, I will explain everything you need to know to get on the track to successful training. Don't know what types of exercises you should be doing? No worries because each of my routines comes with detailed and complete explanations. Each exercise comes with illustrations, descriptions, and video demonstration (From our in house personal trainers). Nothing is left to chance and all the guess work is taken out of the programs.

Want to build a six pack abs? No problem, we have a complete routine for that. Want to build huge muscles? No problem, we have complete routines and exercises specifically for that purpose. Want to burn copious amounts of fat? Again, not a problem. We have complete programs, including exercise, regiments, and nutrition to cover all your bases.

You'll also find some great tips (Little know tips) that you can apply and see the results instantly. There are also some tasty recipes I've come up with that are low in fat, and super high in protein.

Here's what you can expect from Building muscle 101:

- How to design and implement your weight training routine;

- How to build a complete nutritional plan;

- Supplement information - What supplements are worth using;

- Fitness equipment reviews;

- Tasty body building recipes and menus;

- Tips and techniques;

- Beginner, intermediate and advanced programs;

- Specialized routines;

- What you must eat if you want to build the body you want;

- Full exercise illustrations and descriptions including video;

- And much, much more

The information in this website is geared towards the novice trainer but it can also be a nice refresher for those seasoned gym veterans and athletes.

I've taken my 20 odd years of experience and education and have laid it all out in an easy to understand format. Simply read and apply!

There are no gimmicks and no hype. If you're looking to improve the quality of your body, this website can be of great help. Don’t believe me? Here are just some of the things readers have to say about building muscle 101. Click here.

To start, try going to the workout routines section in the upper left hand section of the side navigation. Choose the routine that best fits your goals. From there, go to the diet section listed in the same side navigation. This will help provide you with the necessary information about getting your diet in place. Remember, use the right information and customize that information to fit your current body type and lifestyle.

You've come to this website for one reason and that's to improve your current physique.

If you can't find what your looking for, simply type in a search term above in the right hand column of this website.

Good luck,

Blake Bissaillion



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