The Chubby Guys Guide to Building Muscle Page 2

We are now ready to progress to the more advanced stages of the program. Building on the momentum from weeks 5 through 8, we are now ready to start using a more advanced split routine. This routine will use what is called a 5 day split and train one body part per day and allow you to really concentrate on your cardio sessions. We are really going to ramp up the intensity and start to really burn off the body fat and stimulate more muscle tissue.

The idea here is to optimize both, weight training and cardio time while allowing for maximum rest and recovery periods.

The program will look as follows:

Day 1 Chest / Abs / Cardio
Day 2
Legs / Calves / Cardio
Day 3
Back / Cardio
Day 4
Shoulders / Abs / Cardio
Day 5 Biceps / Triceps / Cardio
Day 6 Cardio
Day 7 Rest

Day 1 – Chest / Abs / Cardio

Cardio: 10 minute general body warm up

Barbell Bench Press:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 12 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 10 repetitions. You should be about 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more weight than your first set. You should be able to perform 8 unassisted repetitions.
Set 4: 1 x 6 - 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted. However, just to be sure ask for a spot.
Set 5: 1 x 15 – 20 repetitions: Rest 60 seconds. Weight: Use 40% less than your fourth set. This is called a blow-out set and will really exhaust your chest.

Incline Dumbbell Press:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 12 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 10 repetitions. You should be about 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more weight than your first set. You should be able to perform 8 unassisted repetitions.
Set 4: 1 x 6 - 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

Flat Bench Dumbbell Flies:

3 x 20 repetitions

We are going to use a method I call the 20 x 20 repetition scheme. You are going to pick a weight that you can comfortably perform 20 repetitions. Once you complete the set, put the weight down and count to 20. As soon as you finished counting to 20 I want you to perform another 20 repetitions. Put the weight down and count to 20 again. As soon as you finished counting to 20 perform another 20 repetitions. You should barely be able to perform the last couple of repetitions on your last set.

Push Ups:

3 x Failure

This is a final blow out exercise and will exhaust your chest, shoulders and triceps. Simply do as many push up as you can until you can’t perform another repetition. Do 2 sets.

Abs

Planks:

Week 1: 4 x 25 second holds

Week 2: 4 x 30 second holds

Week 3: 4 x 35 second holds

Week 4: 4 x 40 second holds

I want you to increase the amount of hold time with each passing weeks. For the first week, I want to you hold for 25 second holds. The next week try holding the plank for 30 seconds. The following week hold for 35 seconds and for the next week hold the plank for 40 second holds.

Incline Knee Raise:

4 x 25 repetitions

Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Day 2 – Legs / Calves / Cardio

Squats:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Set 5: 1 x 15 – 20 repetitions: Rest 60 seconds. Weight: Use 40% less than your fourth set. This is called a blow-out set and will really exhaust your upper legs.

Stair Step Ups:

4 x 20 repetitions: Use a 20 pound dumbbell in each hand. With each passing week, try and use heavier dumbbells in 5 pound increments.

Leg Extensions:

3 x 15 repetitions

Leg Curls:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

Stiff Leg Deadlifts:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

Seated Calf Raise:

4 x 15 repetitions

Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Day 3 – Back / Cardio

Lat Machine Pulldown

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

Bent Over Barbell Rows

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

One Arm Dumbbell Rows

4 x 12 repetitions

You are going to perform this exercise in a successive manner. I like to call this type of movement “Arm to Arm” and you will perform it as such:

Perform 12 repetitions with your left arm and immediately perform 12 repetitions with your right arm. As soon as you’ve finished with your right arm immediately perform another 12 repetitions with your left arm and so on and so forth. Given as such:

12 repetitions with your left arm; Immediately perform

12 repetitions with your right arm; Immediately perform

12 repetitions with your left arm; Immediately perform

12 repetitions with your right arm; Immediately perform

12 repetitions with your left arm; Immediately perform

12 repetitions with your right arm; Immediately perform

12 repetitions with your left arm; Immediately perform

12 repetitions with your right arm: Done!!

I’m not going to lie; this is a tough exercise and will have panting and sweating like you just ran a marathon. Just remember, this exercise will pump up your biceps and upper back and burn up a lot of calories.

Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Day 3 – Shoulders / Abs / Cardio

Clean and Press

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.

This exercise might seem a little weird at first so for the first week, try and keep the weight low to moderate until you are able to comfortably perform this exercise. This exercise is a pure muscle building, fat incinerating movement. It will exercise your entire body but will really hit your shoulders. This exercise is a MUST if you want to build muscle and burn fat.

Seated Shoulder Dumbbell Press:

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 6 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Set 5: 1 x 20 repetitions: Use 40% less than your fourth set. This is called a blow-out set and will really exhaust your shoulders

Single Side Dumbbell Laterals

4 x 20 repetitions

I want you to perform this exercise in a successive manner. Your set progression should look as follows:

20 repetitions with your left arm; Immediately perform

20 repetitions with your right arm; Immediately perform

20 repetitions with your left arm; Immediately perform

20 repetitions with your right arm; Immediately perform

20 repetitions with your left arm; Immediately perform

20 repetitions with your right arm; Immediately perform

20 repetitions with your left arm; Immediately perform

20 repetitions with your right arm: Done!!

This is a super intense exercise and will totally exhaust your shoulders. Remember, pick a weight that is light enough to allow you to perform 20 repetitions. If, on the first set you find yourself struggling to perform 20 repetitions, lighten the dumbbell by 5 pounds. Believe me, by the 3 rd and 4 th set, your shoulders will be on fire!

Barbell Shrugs

4 x 20 repetitions

We are going to use a method I call the 20 x 20 repetition scheme. You are going to pick a weight that you can comfortably perform 20 repetitions. Once you complete the set, put the weight down and count to 20. As soon as you finished counting to 20 I want you to perform another 20 repetitions. Put the weight down and count to 20 again. As soon as you finished counting to 20 perform another 20 repetitions. You should barely be able to perform the last couple of repetitions on your last set.

Dumbbell Shrug Giant Set

1 x 12 repetitions (Giant Set)

To do this giant set, you will need 4 sets of dumbbells. The dumbbells should go from heavy to light. Here is sample schedule:

Giant Set: Perform 12 repetitions using 60 pounds; Once complete immediately use a lighter dumbbell set (such as 50 pounds) and perform another 12 repetitions. Without resting, use a lighter dumbbell set (such as 35 pounds) and perform another 12 repetitions. Without resting, use a lighter dumbbell set (such as 25 pounds) and perform another 12 repetitions.

Abs

Planks:

Week 1: 4 x 25 second holds

Week 2: 4 x 30 second holds

Week 3: 4 x 35 second holds

Week 4: 4 x 40 second holds

I want you to increase the amount of hold time with each passing weeks. For the first week, I want to you hold for 25 second holds. The next week try holding the plank for 30 seconds. The following week hold for 35 seconds and for the next week hold the plank for 40 second holds.

Leg Raises of Bench:

4 x 25 repetitions

Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Day 5 – Triceps / Biceps / Cardio

Close Grip Bench Press

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 12 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 12 repetitions.
Set 2: 1 x 10 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 10 repetitions. You should be about 20% more than your first set.
Set 3: 1 x 8 repetitions: Rest 60 seconds. Weight: Use 20% more weight than your first set. You should be able to perform 8 unassisted repetitions.
Set 4: 1 x 6 - 8 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted. However, just to be sure ask for a spot.
Set 5: 1 x 15 – 20 repetitions: Rest 60 seconds. Weight: Use 40% less than your fourth set. This is called a blow-out set and will really exhaust your triceps.

Standing Cable Press Downs

4 x 12 repetitions

Triceps Kick Back

3 x 12 repetitions

Standing Barbell Curls

Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15% - 20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Set 5: 1 x 15 – 20 repetitions: Rest 60 seconds. Weight: Use 40% less than your fourth set. This is called a blow-out set and will really exhaust your biceps.

Seated Alternate Dumbbell Curl

4 x 12 repetitions

Preacher Curl

3 x 12 repetitions

Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Day 6 – Cardio

Cardio: Treadmill / Elliptical / Exercise Bike: 20 minutes at moderate resistance levels. Perform another 10 minutes at higher resistance levels. Perform another 10 minutes at moderate resistance levels.

Burpees

Week 1: 4 x 10 to 15 burpees

Week 2: 4 x 15 to 20 burpees

Week 3: 4 x 20 to 25 burpees

Week 4: 4 x 25 plus burpees

Burpees are a pure fat burner and are a perfect prescription for what we are doing.

By the end of the 13 th week, you should be well on your way to building muscle and burning fat. This is a tough program but trust me, once you get past the 13 th week you’re going to feel 100% better and be much stronger in addition to your muscles becoming tight and toned.

Day 7 – Rest

I don’t want you to do anything on this day. No weights, no cardio, nothing physical. It is very important that you rest, relax and do something you enjoy. If you want to go for a walk, go skating or do something physical, make sure it’s nothing intense. I don’t want you to over train your muscles because you’ll put yourself in a counterproductive state. Just relax and enjoy your time off.

Prior to each workout, I want you to have the following drink:

  • 1 cup of water
  • 1 tablespoon of honey
  • 1 tablespoon of fresh lemon juice
  • ½ teaspoon of cayenne pepper

Have this drink 20 minutes prior to working out. It’ll help with your energy levels and fat burning efforts. In addition, always remember to bring a big bottle of water with you to the gym. Under no circumstance should you be dehydrated at any point during your workout.

As soon as you’ve finished your workout I want you to drink two cups of water (or one 500 ml bottle water) and have one large apple.

Keep on using this program until you reach your goal weight. If you want, try using our other program such as:

5 day workout program

4 day workout program

3 day workout program

Fat burning circuit program

Specialty programs

Nutrition

To maximize our time and efforts, the most important thing at this point is to give you an idea of how much you should be eating given your body weight and activity levels in order to reach your goals. Instead of me trying to provide calculations and formulas for figuring out your weight loss goals, the best thing to do is head on over to our calorie calculator. The calorie calculator will tell you how much calories, protein, carbohydrates and fat you should be eating on a daily basis. The great thing about the calculator is that it will also tell you how many calories, protein, carbohydrates and fat you should be eating according to how many meals you wish to eat during the day. We’ll do this in steps.

Step 1

I want you to head over to the calorie calculator here now . Follow the directions and under “What are your goals” I want you to choose advanced weight loss. I want you to pay specific attention to the amount of calories needed to achieve your goals. This is roughly how many calories you will need to start burning off unwanted body fat. Once you have your suggested nutrient intake you will need to find the most appropriate meal plan to achieve your goals.

Step 2

Head over to our meal plan section and pick a sample plan that best matches the suggested calorie intake provided by the calorie calculator. For example, if the results of the calorie calculator suggest 2,000 calories per day, pick the 2,000 calorie sample menu. At this point, don’t worry too much about the protein, carbohydrates and fat intake. They are very important but the sample menus are well balanced and will provide the nutrients you need to start losing body fat and weight.

The menus section is located here .

Please, don’t skip this step because this is how you lose unwanted weight – It is that important. I want you to stick your menu plan on your fridge where you can see it and don’t take it down.

I also suggest heading on over to Dave Ruels site called “ Anabolic Cooking ”. He has a book that has over 200 recipes specifically designed to build muscle and burn fat. I love this book and the cost is about $19 but it is well worth it. You can read my personal review here.

Step 3

Once you have your menu plan in place, the next thing to do is shop for your groceries. I suggest writing down the ingredients from your menu plan and head on over to the grocery store.

Step 4

Prepare your meals and follow the menu plan!

Water Intake

Water will play a big role in your success so I want you to drink a lot of water. I want you to head on over to our water calculator to find out how much water you should be drinking on a daily basis. Use this link to use our calculator.

I want you to drink two cups prior to working out, three cups during your workout and two cups (or 1 500 ml bottle of water) immediately after working out. In addition, I want you to drink two cups of water as soon as you wake up in the morning.

Supplements

Supplements are not necessary using this program. However, if you want to use supplements I strongly suggest you wait until after 5 to 6 weeks of steady training. I want you to get used to training and eating properly before you start using supplements.

Suggested Supplements

Multi vitamin pack: I prefer either Vita Freak by Pharma Freak or Animal Packs by Universal Nutrition. You can get these vitamin packs at your local health food store. Of course, you don’t have to buy vitamin packs and simply choose a “one a day” vitamin tablet from your health food store or pharmacy. I prefer packs because they offer more potency and additional micro nutrients such as omegas and other health complexes.

Have one pack immediately after your breakfast.

Protein Powder: I use protein powders as meal replacements. I enjoy using whey protein powders that have a relative low calorie count and are low in fat and carbohydrates. I will usually have one or two protein drinks mixed with water and ice cubes (perhaps with a touch of honey) after my workout and as a snack between lunch and dinner. Just remember not to add any other fillers – Keep it simple using water, ice cubes and protein powder.

You can generally find protein powders at your local health food store or pharmacy.

Have one drink between lunch and dinner and after working out.

Progressive Vege Greens: This is a super drink that contains over 60 ingredients from land, sea and cruciferous greens. This is a great detox drink which will help rid your body of unwanted toxins. I personally have this drink as soon as I wake up.

You can generally find this supplement at your local grocery store in the organics section or at your health food store.

Here’s some more information about this drink:

https://www.progressivenutritional.com/products/vegegreens/

What about weight loss supplements?

I don’t like them or use them. I provided you with an effective and safe weight loss drink above to have immediately before your workouts.

However, if you’re dead set on using weight loss supplements, try taking them first thing in the morning and immediately before working out. If I had to pick one that might be of use for weight loss, it would be Ripped Freak by Pharma Freak. I think a 70 serving container costs about 50$ CAN and you can generally find this product at your local health food store. You can also order it online using:

Supplements Canada (for Canadians)

Body Building.com

Using the Tools

Weight Scale

I suggest weighting yourself every couple of days. Remember to weigh yourself as soon as you get up in the morning and naked. The weight scale will give you an indication if you are on the right track or not. Although the scale won’t tell you how much fat you’ve lost it does provide a baseline number that you can strive for. You should be losing about two pounds of body weight per week.

Remember, don’t get too hung up on the scale or depressed about the numbers. What you really want to be concerned about is how much fat you’re losing compared to the increase in lean body mass.

Finding Body Fat Levels and Lean Body Mass

There are various ways to figuring out your body fat and lean muscle mass so I’m going to provide you with a couple of options.

The first option is a manual method which isn’t a 100% accurate but will give you an indication of whether or not you’re on the right track. You will need a weight scale and measuring tape.

For men:

How to find lean body weight:

94.42 + 1.082 (body weight) - 4.15 (waist in inches)

Finding body fat percentage:

Body weight - lean body weight x 100/body weight

For women:

How to find lean body weight:

8.987 + .732 (weight in kilograms) + 3.786 (wrist diameter in centimetres) + .434 (forearm circumference in centimetres)

Finding body fat percentage:

Body weight - lean body weight x 100/body weight

You can use this log to keep track of your progress:

http://www.building-muscle101.com/support-files/body-evaluation.pdf

Body Fat Calipers

Body fat calipers can tell you how much body fat you’re losing. It’s a great tool for finding out how much fat is lost compare to increases in lean body mass (which is what you want). This is important because unlike the weight scale, body fat measurements will tell you if you’re program is actually working. That is, it will tell you if you are actually gaining muscle and losing body fat.

The second method uses body fat calipers. Body fat calipers are devices that uses measures certain parts of the body in order to determine body fat percentages. The devices are more accurate than the manual method.

I prefer using the Accu-Measure body fat calipers which are cheap and relatively accurate. You can see more info about this product here. You can find these types of body fat calipers at your local health food store, Walmart or pharmacy.

To find out how much fat you’re losing, simply take 3 measurements using the body fat calipers. For men, use the chest, abdomen and upper thigh. For women, use the triceps (back of the arm), upper hip (Suprailiac), and upper thigh.

Take down your measurements and head on over to this page here. Simply plug in your numbers and it will calculate your body fat percentage and lean body mass. Record your numbers and perform this test on a weekly basis.

The Mirror

The mirror is your biggest asset when you are transforming your body. Stand in front of the mirror naked (or in your under wear) and assess your progress. Believe me, the mirror doesn’t lie and it will tell you if you’re missing workouts, cheating on meals or just being lazy. As each week passes, you should be noticing small differences (positive) in your appearance.

Remember, you should be losing about two to three pounds of body weight per week. As long as you keep losing the weight and keep improving in the gym (using the above noted program), you’ll reach your goals.

Conclusion

This program is specifically designed to start off relatively light and uses a progressive style to add more and more intensity. Personally, this is the best way to approach weight and fat loss because it’s safe, effective and efficient. Using a combination of the best fat loss weight training exercises (that aren’t too complicated) and a common sense cardio program, you’re going to achieve all of our objectives which are to:

Objective 1: Kick start the metabolic process which will allow you to burn fat 24 hours a day while building lean muscle mass

Objective 2: Slowly change the nature of your body composition. We want to reverse the fat storing process and “reprogram” your body’s internal workings so that it uses fat to power intense weight training sessions.

Objective 3: Build hard lean muscle mass through a well laid out weight training regime.

Objective 4: Improve overall cardiovascular fitness while burning maximum amounts of fat

In addition, as you start to improve your eating habits and start to eat “smarter” you will almost double your results using the above program. Stick to health eating patterns and you’ll achieve your goals sooner than later.

If you have any questions regarding this program, please send me an email at:

Buildingmuscle101@vianet.ca

All the best and good luck,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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