Secrets to Rapidly Build Muscle Mass

The Get Ripped Plan

Inner Circle Secrets to Rapidly Building Muscle Mass

• Get Ripped Plan Tip 1 – Train with effort and intensity.

Make sure that your workout sessions are not too long, and are over before you know it. So mentally gear yourself up to train with maximal intensity, knowing that you are going to get a day (or two) off to recover.

Too many people think they are training, when actually they are just ‘pussyfooting’ around the gym! Whatever training you are doing you must focus on pushing yourself and sometimes working to muscular failure e.g. you cannot perform the set number of reps before the muscle fails.

Maximal effort training, in other words ‘giving absolutely everything’ will maximise natural testosterone and growth hormone secretion increasing muscle metabolism which will in turn burn more body fat.

• Get Ripped Plan Tip 2 – If you want big biceps/chest, abs etc……then train your legs hard.

By training your largest muscles you will be performing ‘gross muscle actions’ will literally force the body to grow and burn fat. As you now know the greater the proportion of lean muscle mass the higher your metabolism will be, also the greater your anabolic hormone system will work. The more muscle fibres you hit the more effective this process becomes.

Lets face it leg training can be a pain (literally!!), but focus on high intensity leg workouts, and you will reap the benefits tenfold.

“Think of leg training days as priming your body for maximum muscle growth and fat loss.”

• Get Ripped Plan Tip 3 – Agonist and antagonist muscle training

When a muscle contracts it is called an ‘agonist’ and it will have an opposite relaxing muscle called the antagonist.

An example of this is when the bicep is flexed it shortens and contracts (agonist), whilst the triceps lengthen and relax at the same time (antagonist).

To gain maximum effect counter-train the antagonist muscle, e.g. if you want big biceps, then train your triceps hard as well, or if you want big quadriceps (thighs) muscles then train your hamstrings and calves hard too.

• Get Ripped Plan Tip 4 – Avoid training too frequently and for too long.

Many people think that training for long hours and every day is really the goal to gaining muscle size and getting ripped, however if you resistance train for more than 1 hr (and for some 45 minutes is the absolute limit) the invasion upon your muscles sends creates a stimuli which screams ‘survival’.

This means that the body starts to breakdown protein as a primary fuel which in turn results in your muscles going into a reduction (catabolic) state. This process is detrimental to muscle growth as the muscle fibres start to reduce.

The knock on effect is that, the less lean muscle you have the lower your metabolic rate. This also results in a slowdown of your fat losses. So don’t weight/resistance train for longer than 45 minutes or you will start to partially rely on muscle protein for fuel and this can lead to reduced muscle mass and a decreased metabolism. I recommend that you take Branched Chain Amino Acids (BCAA’s), L-Glutamine and Whey Protein straight after all of your intensive weight/resistance/power based training sessions.

Furthermore long training sessions create a build up of free radicals in the body. Yes high intensity work does this too, but not to the degree long hours of training does, so keep things short and high intensity. Nutritionally you should be consuming plenty of antioxidants such as red leaf salad greens, and root vegetables

• Get Ripped Plan Tip 5 – Take 5g of L-Glutamine just before bed.

L-Glutamine is a naturally occurring amino acid produced in the body. However it is very easily depleted by the muscles and brain. In a depleted ‘Glutamine’ state our immune system is low and we are easily susceptible to viruses, colds and flu that will inhibit our training sessions.

More excitingly research has shown that supplementing with L-Glutamine before bed harnesses with our body’s most active period for producing Human Growth Hormone (hGH) and figures show a rise of up to 300% in hGH production leading to increased muscle gains through increased protein synthesis and boosted immune function that can also reverse overtraining symptoms.

• Get Ripped Plan Tip 6 – Train your Androgen Receptors to sky rocket your muscle gains

This is the REAL secret to maximising muscle gains. What this means is to train in a two-way manner that stimulates maximum natural Testosterone secretion through low rep heavy power lifting followed by training to stimulate maximum hGH production through the stimulation of lactic acid production with lighter weights and more reps.

Nutritionally you must consume five small meals that consist of a mix of lean protein (1.2 – 1.7 grams per pounds of your bodyweight) e.g. eggs, poultry, beef, whey protein shakes, beans/pulses mixed with unlimited fibrous carbohydrates e.g. fresh green vegetables and healthy fats e.g. cold-pressed olive oil

For maximum testosterone production the secret is to train heavy for three days a week e.g. at 85-95% of one rep max.

•  Get Ripped Plan Tip 7 – A Testosterone Training example is:

Monday – Shoulders/Arms – 4 sets of 4-6 reps

Wednesday – Legs – 4 sets of 4-6 reps

Saturday – Chest/Back – 4 sets of 4-6 reps

(On off days you can add in some CV work to keep body fat levels down during this mass building phase.)

For maximum hGH production the secret is to train with lighter weights for three to four days per week e.g. at 75-85% of one rep max.

•  Get Ripped Plan Tip 8 – A Lactate production hGH example is:

Monday – Shoulders/Arms – 3 sets of 12-16 reps

Wednesday – Legs – 3 sets of 12-16 reps

Saturday – Chest/Back – 4 sets of 12-16 reps

(On off days you can add in some CV work to keep body fat levels down during this mass building phase.)

For a great program that harnesses the power of all these tips and much more check out Vince Delmonte’s No Nonsense Muscle Building by clicking the link here: No Nonsense Muscle

Or go here to Grab Your 10 Pounds Of Muscle In 1 Month Workouts & Meal Plans, 10-Part Fast Mass Video Coaching Lessons & the famous Top 20 Muscle Building Mistakes Report – all 100% FREE !

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Click The Link Above for No Nonsense Muscle Building

Get Ripped Plan