Because more muscle comes with a lot of great perks like looking great in your clothes and naked, feeling confident, getting more respect from your peers, attention from women, and on and on it goes. 

The sooner you get these perks, the better, right?

That’s why in today’s articles I’m going to show you the top 4 ingredients proven to speed up muscle growth… and where you can get them all in one brand new supplement. 

Creatine Monohydrate

Creatine monohydrate is one of the best tested and best received natural muscle-building supplements on the planet. 

• A study published in the Journal of Applied Physiology found that creatine boosts muscle mass growth by an average of 0.36% each week and 1.09% strength each week. 

• Creatine is also shown to boost testosterone. Testosterone is your main muscle-building hormone, so the more testosterone you have, the better. A 2009 study showed that after 7-days of high creatine supplementation, followed by 14 additional days of creatine maintenance supplementation, dihydrotestosterone (the most powerful form of testosterone) increased by 56% after the initial 7 days and remained 40% above the baseline after 14 days following. 

• The Journal of athletic training tested how creatine supplementation affects the muscles themselves and found that creatine increases extracellular water and intracellular water in the muscles and causes something called “cell volumization”. As a result, you increase the size and density of your muscles so you can pack on more muscle with simple creatine supplementation, even without training. 

Studies: (study, study, study) 

Beta Alanine

Have you ever wondered what your physique would look like if you could squeeze out just a few more reps every set? And lift even just 5 or 10 more pounds than you’re lifting right now? The answer is, you’d have a noticeably more amount of muscle packed on your frame. 

• A study published in the International Journal of Sports Medicine found that Beta Alanine can help you complete 22% more reps and lift 18% more total weight than you could without it. Which also led to an increase in muscle mass. 

• One study published in the Journal of the International Society of Sports Nutrition compared two groups—one that took a Beta Alanine supplement, and one that didn’t. After a 21-day workout program, the researchers found that the Beta Alanine group built significantly more muscle than the non-Beta Alanine group.  

• As a bonus, studies have shown that when you combine Beta Alanine with Creatine, all the muscle building benefits increase over time—which is pretty much unheard of. Click HERE to check out an “all-in-one” supplement that has Creatine and Beta Alanine in one formula (along with the other two on this list). 

Studies: (study, study, study)

L-Carnitine L-Tartrate

Did you know there’s a certain kind of body that men and women agree is an “alpha body”? Basically, it’s a muscular chest, round shoulders and wide back. And L-Carnitine helps specifically to give you this head-turning physique. 

• In a 3-week study, researchers found men who take L-Carnitine have a higher density of muscle androgen receptors in their upper bodies than those who don’t. Androgen receptors are binding sites where testosterone meets your muscles to give them upgraded growth. L-Carnitine creates this effect even if you don’t workout. Yet, if you do train, it increases the effectiveness of L-Carnitine even more. 

• Aside from being beneficial for androgen receptors, Carnitine has also been found to increase blood flow. L-Carnitine increases the amount of nitric oxide the body produces which means you’ll get a massive pump when you train. That pump won’t only make you look good when you train, but it also helps you build muscle faster. 

• Sometimes building muscle can feel like taking two steps forward and one step back. That’s get ripped fast. But the good news is, L-Carnitine can fix that. An Austrian study found that L-Carnitine reduces muscle breakdown. This way you’re not starting from ground zero every time you train and can build muscle faster than you ever could without it. 

By the way, studies have shown that if you combine L-Carnitine and Creatine, you’ll build muscle at an even more impressive rate. Want to get a supplement that combines both of them? Go HERE. 

Studies: (study, study, study) 

Betaine

Betaine is an amino acid taken from beets. And surprisingly, it’s shown to be a game-changing ingredient for your physique. 

• A study from the College of Massachusetts found that betaine supplementation burns fat and builds muscle at the same time. The results of the six-week study were that male subjects increased muscle mass by 4 pounds, arm size by 10%, and lost 7 pounds of body fat at the same time. 

• A study from the University of Connecticut found that Betaine puts your body in the “perfect environment” for building muscle. It does this by regulating both your stress hormones (cortisol) and testosterone so that they work together to help you build muscle, instead of against one another. 

• Another study from UCONN found that Betaine increases strength 25% and boosts power output by 20%. Increases like that will naturally improve your physique. Think about it. If you can increase your bench, squat, shoulder press by a full 25% all because of a taking a supplement, why wouldn’t you do that. Betaine is crazy powerful.

As an added bonus, Betaine also increases the amount of Carnitine your body produces. The more Carnitine you have, the more androgen receptors you’ll have on your upper body. As a result, you’ll practically force your body to put on muscle. 

Studies: (study, study, study)

Now What? 

These are the best 4 supplements on earth for building muscle fast. 

And I highly recommend checking them out for yourself… 

But instead of checking them out separately, wouldn’t it be easier to get them all in one brand new supplement? Now you can. Because I’ve created a new muscle building supplement called MAXED OUT. 

It combines Beta Alanine, Creatine, L-Carnitine L-Tartrate and Betaine—and is scientifically proven to help you build muscle 57% faster, make you 42% stronger and boost testosterone by 110%. 

This is one you don’t want to miss out on. Check out MAXED OUT here.

The post 4 INGREDIENTS PROVEN TO SPEED UP MUSCLE GROWTH appeared first on Muscle Monsters.

It’s true… there is such thing as the perfect muscle building day. And today, I’m going to show you exactly what that looks like. 

Just follow this formula and you’ll be locked-in for success. 

Coffee

Muscle building starts with your morning cup o’ Joe… 

And I’m not talking about some fluffy, sugary drink from the nearest Starbucks. If you’re going to build muscle with a cup of coffee, it needs to be black coffee. 

Black coffee is a zero-calorie drink that wakes you up and fuels you with plenty of energy for the morning. And if you ask me, the best way to get your caffeine pump, is to drink it without any food. This way the caffeine goes straight to work. 

But coffee won’t only boost your energy levels. One study, published in the Journal of Strength and Conditioning Research found the caffeine content in coffee is powerful enough to boost muscular performance in the gym. 

Another study even showed it can give you extra strength to dominate a 1-rep max set. No matter what you’re kind of training you’re doing, you can count on a cup of coffee to help you build muscle fast. 

Studies: (study, study) 

Carbs Pre-Workout

If you want to walk into the gym with more energy and strength, you need to have some carbs on your way. Whether it’s drinking a tall glass of juice, munching on some fruit, or shoveling a potato down your throat, carbs are necessary for the perfect muscle building day.  

A 2017 study found that even though protein and fat are good fuel for training, carbs are the most efficiently metabolized nutrient that can be broken down fast enough to give energy during intense workouts, when fast twitch muscle fibers are being broken down (weight training). 

Having carbs in your system are is also important for refilling broken down glycogen stores in the muscle. The faster you can fill these stores up, the more muscle you’ll build. Consume carbs before you train and you’ll be good as gold during your workout. 

Studies: (study)

Take MAXED OUT

Imagine how it’d feel to build muscle 57% faster, get 42% stronger and boost testosterone by 110%… 

… just by mixing a few teaspoons of powder into some water and chugging it down.

Let me tell you, it’ll transform any day into a muscle-building extravaganza. This mixture isn’t steroids. But it might be the next best thing. Yet, it’s completely natural… 

It’s a new formula I’ve developed called MAXED OUT. And it’s been scientifically tested and shown to boost your performance in the gym, so you can perform at your MAX potential 100% of the time. 

MAXED OUT combines the top 4 natural muscle-building supplements on the planet (Creatine, Beta Alanine, LCLT, Betaine) into one powder that you can mix and chug in under 10-seconds. 

I created MAXED OUT for guys like you who want to build top-notch muscle in a hurry. And trust me, you don’t want to leave this page without at least checking it out for yourself.

>>> Click HERE For A Sneak Peek At MAXED OUT<<<

Train

The perfect muscle building day wouldn’t be complete without the gym. 

When you train, you need to give it your all. Be intentional about every repetition. Contract your muscles with everything you’ve got. Push yourself to do one more rep than you did last workout. Put 10 more lbs. on the bar.

This is where you push yourself, make progress, and set yourself up for bigger growth—by first breaking down your muscle tissue. 

As long as you consistently put your all into training, you’ll see incredible results. 

Get Enough Protein 

Protein is crucial for the perfect muscle building day… 

It’s the most important nutrient you need to build muscle because it contains amino acids, which are the “building blocks” of muscle. Without a healthy dose of protein each day, you’ll leave tons of muscle on the table. 

There are a lot of different opinions out there about how much protein you should consume in a given day. I stick with the traditional 1 gram of protein per bodyweight (if you’re 150 pounds, you’ll consume 150 pounds of protein per day). 

By sticking with the 1g/1lb. ration, you’ll guarantee that you get enough protein to recover from your workouts and continue building muscle throughout the day. 

Sleep

You can’t build muscle if you don’t sleep well. Sleep is the time of day when your body is completely focused on recovering from your training and resetting for the day ahead.

Plus, your body produces most of its testosterone while you sleep. Testosterone is your primary muscle-building hormone, so it’s crucial that you have plenty of it flowing in your bloodstream each day. And studies have shown that the more quality sleep you get in a night, the higher your testosterone levels will be. 

That’s why I created a sleep supplement called PITCH BLACK. Because it’s specially formulated to transform any night’s sleep, whether you get 8, 6, even just 4 hours, into a testosterone boosting sleep. 

So you can get muscle-building perks even on those nights when you miss a bit of shut-eye. If you haven’t checked out PITCH BLACK for yourself yet, take a closer look HERE.

Studies: (study) 

Now What? 

To have the perfect muscle-building day, just follow the formula above. 

And don’t forget, if you haven’t already, check out my brand-new supplement MAXED OUT… 

It combines the world’s most powerful natural supplement and will help you build muscle 57% faster, get 42% stronger and build testosterone by 110%… with just one swig.

Don’t miss your opportunity to get it for yourself. Check out MAXED OUT HERE. 

The post THE PERFECT MUSCLE BUILDING DAY appeared first on Muscle Monsters.

Get stronger.

As long as your numbers are going up in the gym, you can rest assured that you’re adding slabs of lean mass to your frame. So in this article I’m going to give you 3 “hacks” to explode your strength gains so you can pack on muscle faster than ever before. 

Increase Calorie Intake

You can’t get stronger in the gym if you aren’t eating at a caloric surplus. 

All eating at a caloric surplus means is that you eat more calories every day than you burn every day… 

Whether that’s 100 more calories than you burn or 500 more calories than you burn, the key to increasing strength is increasing calorie intake. 

This is true for a couple of reasons… 

First, you need think of calories as energy. If you walk into the gym with plenty of energy, you’ll have more energy to help you push more weight. 

If you’ve ever paid attention to the different training practices of bodybuilders, you know this same concept is true. When they’re in “the offseason”, they eat at a caloric surplus and lift heavier weights than they do in the weeks before they step on stage. As their competition gets closer, and they try to lean down, they’ll eat less calories than they burn and lift less weight because of it. 

The second reason you want to increase calorie intake to build strength and muscle is because eating at a caloric surplus increases testosterone levels. Testosterone is the chief male hormone that’s in charge of getting you stronger, leaner and more energized, so the more testosterone you have pulsing through your veins, the easier it’ll be to get stronger and build muscle as a result. 

Studies: (study, study, study) 

Get Better Sleep 

Sleep is the key ingredient to getting stronger and building muscle. 

Think about it. You’re going to feel a whole lot better strutting into the gym after 8-hours of sleep than you will on just 4-hours of sleep. So any time your goal is to lift heavier weight in the gym and build muscle, you want to get as much rest as possible. 

Plus, sleep is the prime time for when your body produces testosterone—the important strength and muscle building hormone that I mentioned earlier. The longer and deeper you sleep, the higher your testosterone levels will be in the morning. And the higher your testosterone levels, the stronger and more muscular you’ll be. 

Unfortunately, most guys don’t make sleep a priority. But the fact is, if you want to transform your physique, you’ve got to make a habit of getting a great sleep each night. 

That’s why I created PITCH BLACK… a testosterone-boosting sleep supplement that helps you sleep like a baby every night and maximizes every hour of sleep so that it works to make you bigger and stronger… (even if you only get 4 hours of sleep some nights). 

Click HERE to check out PITCH BLACK for yourself. I guarantee you’ll sleep better than ever before.  

Supplements 

After eating at a caloric surplus and getting a great night’s sleep, there’s still more you can do to get stronger in the gym… 

Because there are a few solid natural supplements out there that can give the extra edge you need to take your strength to the next level. 

First is Beta Alanine. One study done at the College of New Jersey found that Beta Alanine helped a group of men lift an average of 22% more reps, and 18% more total weight than guys on a placebo. And it raises your “fatigue threshold” so that your muscles have more energy when you train, and you can lift more weight.

My second supplement recommendation is Creatine Monohydrate. Creatine Monohydrate is the most researched and professionally used supplement out there. Scientists agree it’s the “go to” for getting more energy, muscle and strength in the gym. And it also increases something called “cell volumization” in the muscle… which means Creatine fills your muscles with water and increases their size so you get “swole” faster. 

Next is LCLT. L-Carnitine is what I like to call a testosterone “utilizer”. See, you have a certain amount of “testosterone receptors” in your muscles… especially in your upper body. These receptors are “binding sites” where testosterone meets the muscle. When you supplement with L-Carnitine L-Tartrate you increase the amount of binding sites you have in your muscles, so when you train, they increase in size and density faster. Plus, as a bonus, LCLT gives you a massive pump in the gym. 

My last supplement recommendation is called Betaine. Betaine has been shown in studies to increase muscle and burn fat at the very same time. And another study from the University of Connecticut found Betaine can increase strength by a whopping 25% and power output by 20%. Think about that. If you bench 200 lbs. you can bump that number up to 250 lbs. just by adding Betaine to your supplement stack. 

You can’t go wrong with any of the supplements I mentioned above. There wickedly effective and will take your strength, physique and performance to the next level. And guess what… 

I’ve combined all four of these ingredients into one brand new supplement that’ll take your gains to the next level. It’s called MAXED OUT. And it has Beta Alanine, Creatine Monohydrate, LCLT and Betaine all combined into one powerful dose you can take every morning. 

Check it out for yourself HERE. 

Studies: (study, study, study, study, study, study, study) 

Now What? 

If you want to explode your strength gains and build muscle, you need to do three things: eat at a caloric surplus, sleep better, and try your hand at the best natural supplements out there. 

When you get those hacks nailed down, you’re sure to chisel out a ripped physique in no time. 

And before you get after it, don’t forget to check out my brand-new supplement that builds muscle 57% faster, makes you 42% stronger and boosts testosterone 110% called MAXED OUT.

It’ll take your gains to the next level. Check it out HERE. 

The post 3 “HACKS” TO EXPLODE YOUR STRENGTH GAINS AND BUILD MORE MUSCLE appeared first on Muscle Monsters.

You want to have rock hard muscle that turns heads everywhere you go. And little bodyfat so that when you take off your shirt at the beach, beautiful women can’t help but stare. And other guys will do anything to avoid your shadow (so they don’t look so small in comparison to you)…

But here’s the problem. There are 3 reasons most guys just like you will never achieve their dream physiques.And will be left with puny muscle and too much body fat…

And the kicker is they can all be resolved by the very same solution every single night… If you’re anxious to find out what the solution is right now CLICK HERE. Then keep reading. 

Reason #1: Low Testosterone

Low testosterone is an epidemic among men today…

With an increasing sedentary lifestyle due to desk jobs and improvements in technology and transportation—testosterone levels are dropping. Because men are quickly losing shape and settling for fast food, junk food and anything that’s convenient. 

And as a result, guys just like you (and probably you as well)are missing out on building muscle. Because testosterone is your body’s natural muscle-building hormone…

And in order to pack on the most lean muscle mass in the shortest amount of time, you need as much of it as you can get.But the good news is—the solution to more testosterone is simple.

Solution: Better Sleep Quality

Get more sleep…

One important 2015 studyfound that the more quality sleep you get, the higher your testosterone levels will be… And the less sleep you get—the lower they’ll be. 

Which is why it’s vital that you prioritize a good night of rest…Because without it, you’ll never build muscle or burn fat ever again.And for that reason, I created a sleep enhancing testosterone booster… 

The only one of its kind that guarantees to improve your sleep and elevate your testosterone levels at the same time. So you get a double-dose of anabolic juiceflowing through your veins. 

Check out my sleep supplement PITCH BLACK HERE. 

Reason #2: Not Recovered

If you want to build muscle and burn fat you need to bust your butt in the gym… 

And then work just as hard to make sure your body is recovering from your workouts. Because the most important part of building muscle is the recovery phase…

Which are those hours outside the gym when you eat and rest. During this time your body is healing from microtears that formed while you trained…

And the harder you recover the better your body will look.But the problem is most guys don’t recover well.  

And instead of getting loads of muscle-building rest when they need it the most, they’re stuck with late nights of “trying to recover” but struggling to fall asleep when they shut out the lights. If that sounds like you—I have a solution… 

Solution: Better Sleep Quality

Yes—better sleep quality is the solution to better recovery just as it’s the solution for low testosterone…

And the truth is that most guys will try to recover well after their workouts… But fail miserably. Because no matter what they try, they can’t fall asleep. 

Sound familiar?

You need sleep to build muscle and burn fat. And one of the best ways to fall asleep once your head hits the pillow, and get the highest quality of rest every single night, is to prepare your body for rest before bed… 

By filling up on herbs and nutrients that’ll make you fall into “lights out” rest the moment you close your eyes…  

You can do that with a 15-second pre-bed ritual. Check it out HERE. 

Reason #3: Poor Sleep Quality

If you have poor sleep quality, you’ll never build muscle or burn fat again… 

And the scary truth is—most guys aren’t getting a good quality rest each night. In fact, if you’re like most men, you’re suffering from a condition known as catabolic sleep…

The kind of sleep that shrink wraps your muscles and keeps them from growing. While adding fluff around your midsectionthat you can’t seem to get rid of…

Because this kind of broken sleep releases a dangerous hormone into your body known as cortisol. Also known as “testosterone’s kryptonite”.

So not only do you wake up feeling drained, unmotivated and weak… But the one hormone in your body that you need to build muscle, testosterone—won’t do what you need it to do for you. But there’s a better way…

Solution: Better Sleep Quality 

The solution to poor sleep quality, and all of its nasty side-effects, is better sleep quality…

And just as I’ve mentioned throughout this article, I’ve created the only supplement you’ll ever need in order to make that happen…

PITCH BLACK. This powerful formula is full of nature’s best sleep enhancing ingredients. And will disarm catabolic sleep… 

And instead of losing muscle in the late-night hours, PITCH BLACK will turn your body into a testosterone producing machine. So you’ll build muscle and torch fat off your body without lifting a finger. 

You need better sleep…PITCH BLACK is your solution. Grab some HERE.  

Now What? 

You have a dream physique in mind… Packed with muscle and lean all around…

But your dreams will never become a reality if you don’t get a better sleep quality. So from now on, you need to prioritize sleep…

And the first way to do that is to try out my brand new scientifically formulated, sleep enhancing testosterone booster.It’s packed with unbeatable ingredients that’ll give you the best muscle-building sleep of your life… Every night. 

Don’t miss out on your chance to grab it at a discounted rate. Pick-up PITCH BLACK HERE. 

The post 3 REASONS YOU’LL NEVER GAIN MUSCLE (OR BURN FAT) EVER AGAIN appeared first on Muscle Monsters.

If you really want to achieve an unbeatable night of shut-eye between the sheets, you need to be mindful of your body during the day. Because those daytime hours prepare your body for what will happen in the evening…

And if you’re going to get the best sleep of your night every night—you’ll need to start first thing in the morning.

Here’s the morning routine for better sleep: 

Wake Up Early

One of the keys to improving your sleep quality is to create a better sleep pattern… Which means you want to go to bed at the same time every evening and wake up at the same time every morning… 

Waking up early helps to set your body’s “sleep clock”, also known as your circadian rhythm. The circadian rhythm is your body’s natural biological process of waking and sleeping. When you wake up early, this clock begins to count down until it’s time for bed…

And once you hit 7:30pm your body will naturally prepare itself for sleep. So that when you decide it’s time for light’s out, your body will obey.  

Direct Sunlight

Direct sunlight “piggy-backs” off of the first step of the perfect morning routine… 

Because getting direct sunlight, especially in the morning, reinforces your body’s natural clock. The reason is because your body absorbs direct sunlight into the skin as vitamin D… And as a result, your body can recognize what time of day it is and will orient itself around it. 

Plus, direct sunlight has been scientifically proven to increase testosterone levels on its own. Sunlight contains vitamin D—an essential nutrient for healthy testosterone levels…

Which adds up to bonus points for you. 

Black Coffee

That’s right… Drinking coffee at a very specific time of day can help you sleep better at night. 

Because caffeine causes your body to produce a little cortisol response, it makes perfect sense to start your morning with a strong Cup o’ Joe. This early morning cortisol boost also dials in your inner clock because your cortisol levels are naturally higher during the day than that are while you sleep…

This way, your body recognizes what time of day it is (morning), and practically starts ticking down until evening time from there. As a result of improving your internal clock, you’ll sleep better at night because your body will be prepared to sleep when you tell it to. 

Workout 

Studies have shown that if you want to achieve your highest quality of sleep every night, you should workout in the morning…

One study compared the effects of three separate training times on sleep (7 am, 1 pm, and 7 pm) and discovered the individuals who trained early in the morning slept longer andhad a deeper sleep cycle than the other groups…

In fact, they had a whopping 75% better reparative sleep than the other two groups. The reason, again, is most likely due to elevated cortisol levels. When you train, your cortisol levels increase. And when your cortisol levels increase, your melatonin levels decrease. 

But by keeping your workout tied to the morning, your cortisol levels will have time to dip down before bed and elevate melatonin for a restful night’s sleep.  

Cut Off Caffeine 

As I mentioned in my Perfect Nighttime Testosterone Routine post, you want to cut off your caffeine intake at 2 pm. 

The reason is because the life of caffeine lasts for about 4-6 hours. Which makes it a bad idea to have caffeine 4-6 within 6-hours of bedtime… If you find yourself getting tired in the early afternoon, the remedy isn’t more caffeine—it’s a better night of sleep!

By improving the amount of restful sleep you get every night, you’ll fill your body with the energy you need to thrive throughout the day… And will have no problem staying away from coffee and energy drinks in the afternoon. 

Now What? 

Getting a good, restful night of sleep begins in the morning…

And I’m confident that if you follow this simple morning routine, you’ll notice a major benefit in the way you look and feel… Because you’ll also get an unbeatable night of rest each night.

Still, if you want an even greater edge to get the best sleep of your life every single night, check out my brand new sleep supplement PITCH BLACK. 

It’s the only all-natural, sleep-enhancing testosterone-booster of its kind. And I teamed up with a research group to develop this product just for you—because I know how important a restful night of sleep is to your performance in every area of life…

After just one dose of PITCH BLACK before bed you’ll feel energized when you wake up, powerful in the gym, your testosterone levels will soar, and so much more… You don’t want to miss out on this supplement. 

Try PITCH BLACK for yourself by clicking HERE.  

The post MORNING ROUTINE FOR BETTER SLEEP appeared first on Muscle Monsters.

And in this article you’re going to get the shoulder workout that’s going to give you the pump of a lifetime and practically force your muscles to grow on the spot. You’ll utilize supersets—which is simply performing one set in two parts (A and B).

You’ll do x-amount of reps for exercise A followed immediately by x-amount of reps for exercise B. That completes the first set. You’ll do 3 complete sets before moving onto the next exercise. Shoot for 10-15 repetitions for every movement. Sound good?

This is going to be a full-throttle workout. And for more just like them, plus a library of exercises, check out my FREE book Bulk Up Fast. I’ve already purchased your copy for you. Grab it HERE.

Side-Lateral Raises w/ Face Pulls

A. How-To (side-lateral raises):

• Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

• While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

• Lower the dumbbells back down slowly to the starting position as you inhale.

• Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (rope face pulls)

• Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Cable Upright Rows w/ Dumbbell Shrugs

A. How-To (cable upright rows)

• Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

• Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.

• Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

• Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (dumbbell shrugs)

• Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

• Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.

• Lower the dumbbells back to the original position.

• Repeat for the recommended amount of repetitions.

Seated Dumbbell Press w/ Seated Bent-Over Delt Raise

A. How-To (Seated Dumbbell Press)

• Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

• Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

• Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

• As you exhale, push the dumbbells up until they touch at the top.

• After a second pause, slowly come down back to the starting position as you inhale.

• Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (Seated Bent-Over Delt Raise)

• Place a couple of dumbbells looking forward in front of a flat bench.

• Sit on the end of the bench with your legs together and the dumbbells behind your calves.

• Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.

• Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)

• After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

• Repeat for the recommended amount of repetitions.

What Next?

Try this workout on your next shoulder day and you’ll experience an unforgettable pump that makes it look like you’re hiding mountains under your shirt…

For more workouts that’ll help you pack on mass in a hurry (in every muscle group) don’t forget to grab your FREE copy of my book Bulk Up Fast. I already bought it for you. Grab your copy HERE.  

The post BIG-3 SUPERSET EXERCISES FOR BOULDER SHOULDERS appeared first on Muscle Monsters.

And there’s no doubt in my mind that there’s one thing you can add to what you’re already doing that will instantly increase your ability to put on muscle in a hurry—COACHING.

Coaching puts you on the fast track to fitness success for several reasons—and in this article, I’m going to list several reasons for you. But before I do, check out my coaching page HERE. I’ve helped tens of thousands of guys go from skinny to muscular in only a short frame of time. And here’s why… 

Accountability

When it comes to crafting the physique you crave, accountability is one of the greatest tools in your toolbelt. But unfortunately, most guys are missing out on it altogether—because if we’re honest, most of us would rather “go at it alone” than get a coach. But here’s the deal—a recent study published in Frontiers In Psychology, found that coaching helps clients effectively enhance performance and reach their goals.   

Compliance is the most important aspect of any program. Whether you’re trying to bulk up, get shredded or just live a healthier lifestyle in general—compliance is the skeleton key… And this is where coaches come in. The reason studies conclusively reveal that coaching is effective for helping clients transform their bodies is because fitness coaches help their clients “stick to the plan.” 

Get a coach. Put in work. Get accountability. See success. It’s really that simple to get the physique you desire. 

Strategy

The fastest way to get from point A to point B is to have a map—or in other words, a strategy for how you’re going to get from one point to the next… That’s exactly what a fitness coach will do for you. 

One of the top benefits of having a coach is that your coach is experienced in formulating a strategy that delivers results in the fastest way possible. It’s that simple. And a good coach has helped hundreds, even thousands of guys achieve the very physique that you’re setting out to achieve yourself—and as a result, has developed a full-proof strategy.

A good strategy always beats “winging it.” And unless you catch lightning in a bottle, a good, tested coaching strategy will carry you lightyears ahead of what you would accomplish by creating your own.

If you’re looking to pack on muscle in the fastest amount of time possible, I’ve helped tens of thousands of guys achieve that very goal. Check out what I have to offer and the testimonials of guys who’ve gone through my personalized coaching program HERE.

Encouragement

Listen—I know you’re tough. And I know that no guy thinks he lives or dies because of a “rah-rah” from his coach… But even the toughest fighters have a guy in their corner, cheering them on. And you need one, too. 

One of the major benefits of having a coach in your corner is that he’s there for you throughout your entire fitness journey (or at least, as long as you’ll have him). And the best coaches make themselves accessible to their clients whenever they need a boost.

When you’re running low on motivation, have tweaked your shoulder, or are having a hard time seeing the silver lining of your fitness dreams becoming a reality when you’re dog-tired, it helps to have a coach cheer you on and remind you of your growth, success, and why you’re doing what you’re doing. The truth is—you can’t put a price on a good corner mate. That’s exactly what a good coach will be for you. 

Now What?  

If you want to transform your physique faster than ever before by making one tweak to what you’re already doing—sign up for fitness coaching with me…

I’d be thrilled for the opportunity to personally help you reach your goals faster than ever so you can show off a body you’re proud of. Check out what I can offer you HERE.And let’s chip away at your goals together. 

The post TRANSFORM YOUR PHYSIQUE FASTER WITH THIS ONE INGREDIENT appeared first on Muscle Monsters.

Here’s the deal—bodyweight training is a very real solution for guys who hate the gym, can’t make it to the gym or travel a lot. But the question I’m going to answer today is this… Is bodyweight training really all it’s cracked up to be? Will it build the rock-hard physique you’re looking for?

Well, the answer isn’t exactly yes or no… But I’ll make it easy for you. 

Bodyweight Training Benefits

Bodyweight training is appealing to men everywhere because, honestly, it provides a solution for guys who can’t get to the gym (and it doesn’t involve building your own home training center). And if you can’t make it to the gym for whatever reason, I think a bodyweight workout is better than missing a workout altogether.

In fact, I’ve developed an entire bodyweight system for packing on mass, fast. (check it out HERE). Because there are secret ways to make bodyweight training incredibly powerful… One of which I’m going to share with you in this post.

But first, let’s nail down the top two reasons why men are flocking to bodyweight training…

Convenience

Bodyweight workouts are convenient. No commute to the gym. No changing out of your pajamas into your gym clothes. No stinky guy in the squat rack next to you. Honesty, this is probably the top reason most guys stick to bodyweight training—because it’s convenient.

This especially makes sense for men who have a taxing career, work a job with inconsistent hours (or long shifts) or even have a large family with obligations rotating around the clock every day. No matter how you spin it, convenience is a perk.

Safety

Bodyweight workouts can be safer than weight training. I say can be because weight training isn’t dangerous if you take care to practice perfect form. Still, bodyweight training naturally reduces the risk of tweaking a muscle while holding a weight load above your head or on your back, etc.

However, it’s important to keep in mind that if you’re unruly with your bodyweight form you put yourself at just as much risk of injury as you would in the gym. So just “winging it” on a bodyweight program isn’t a good idea… But all in all, if you have a history of injuries (or you’re trying to recover from one), bodyweight training can be a safe place to start…

And with my Physique Zero program, I’ve made sure you’ll keep your joints and muscles safe with step-by-step instructions for each bodyweight exercise that’ll help you pack on muscle (safely) from home. Check it out HERE.

Bulk Up With Bodyweight Training

Bodyweight training has its own perks. But even though it has some general benefits, when it comes to building muscle fast, we have to take a closer look at what kind of bodyweight training you do… Because simply ripping a few bodyweight exercises from some website may help you maintain muscle (or just plain get in better shape)…

But they won’t help you BUILD MASS that turns heads. Which is why you need something more powerful than traditional bodyweight training has to offer you. You need a unique way to use your bodyweight to pack on muscle in a hurry…

My Physique Zero program is packed with 3 little-known solutions that’ll make your bodyweight program a true muscle-builder. Here’s one of my favorite techniques from it…

Maximize Time Under Tension

Maximizing time under tension is a mind-trick you can use to add muscle mass to your frame with nothing but your bodyweight. Because when push comes to shove, your body doesn’t know the difference between a bench press and a bunch of pushups…

Your body only understands and responds to tension…

Add tension to your bodyweight exercise and your muscles will have no choice but to grow. And luckily, adding tension (without adding weight) is simple…

To maximize time under tension and activate greater muscle growth perform each bodyweight exercise slowly…

For instance, if you’re training for a bigger chest, slow down your “up-down cadence” to 5-seconds down and 5-seconds up instead of 1-second down and 1-second up. You’ll notice the different impact this has on your muscles from the very start.

If you take these slow-tempo repetitions to mechanical failure, you won’t even feel like you missed the gym. Plus, you’ll get a crazy muscle-building pump while you’re at it.

Your Next Step

My final thought on bodyweight training is this—if you do it right, you never have to set foot into a gym again to pack on muscle…

And I’ve created just the program to make that happen for you… So you can build more muscle mass than you ever thought possible from the comfort of your own home. So your next step is simple…

Try out my Physique Zero program for yourself. I guarantee it’ll give you an at-home workout that leads to explosive muscle growth—for your chest, back, shoulders, legs and core. Check it out HERE!

The post THE TRUTH ABOUT BODYWEIGHT TRAINING appeared first on Muscle Monsters.

Whether you’re in a sweatshirt, T-shirt or you’re walking around shirtless, your chest is a “can’t miss” muscle group. And if it’s broad and muscular, your chest will instantly boost your image as powerful, masculine and “in charge”. 

So if you want to turn-heads year-round, it’s important that you add some width to your pecs. Now, I’ve got plenty of ways for you to build a titanic chest in my FREE book, Bulk Up Fast (grab your copy HERE). But while you wait on your copy in the mail, check out these 5 exercises for a broader chest… 

Wide-Grip Bench Press

Wide-grip bench press is an obvious but often overlooked way to get a broad chest. And to add width to your chest, you want to make sure that you aren’t pumping through repetitions at blistering speed. To get a wide chest, slow the reps down and make sure to feel the stretch and contraction of your muscles. 

How-To:

• Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

• As you breathe in, come down slowly until you feel the bar on your middle chest.

• After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.  Tip: It should take at least twice as long to go down than to come up.

• Repeat the movement for the prescribed amount of repetitions.

Incline Dumbbell Press

Incline dumbbell press targets your upper chest and contributes more to the width of your upper-body that your lower chest does. Also, using dumbbells allows for a greater stretch with each of your pectoralis major—making this exercise a must-have for a broader chest.  

How-To:

• Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.

• Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.

• Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

• Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.

• Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.

• Repeat the movement for the prescribed amount of repetitions.

• When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Dumbbell Flyes

Dumbbell flyes challenge you to stretch and contract your chest at a wider range than any other exercise. Be especially careful to use weight you’re comfortable with and to control the entire motion during this exercise. 

How-To: 

• Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

• Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.

• With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.  Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.

• Return your arms back to the starting position as you squeeze your chest muscles and breathe out.  Tip: Make sure to use the same arc of motion used to lower the weights.

• Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Chest-Focused Dips

Bodyweight (or weighted) dips are one of the best exercises you can do to broaden your chest. Not only do they trigger a top-notch anabolic hormone response, but they also give you a great stretch. Plus, during dips, you won’t fully lock-out your elbows, creating longer time under tension which will lead to explosive growth. 

How-To: 

• For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms-length (arms locked) above the bars.

• While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

• Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.

• Repeat the movement for the prescribed amount of repetitions.

Cable Crossovers

Cable crossovers are a great way to get a broad chest. They simulate a dumbbell fly, but from a standing position. When you perform these crossovers, keep the movement level with your upper chest to emphasize the area of your chest that contributes the most to its width. 

How-To: 

• To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.

• Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.

• With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.

• Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.

• Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Now What? 

Put these 5 exercises for a broader chest into practice to build an impressive chest that instantly gives you more status everywhere you go… Also… 

Don’t forget to grab your FREE copy of my book Bulk Up Fast. I already purchased your copy for you. Get it HERE. 

The post WIDE CHEST WORKOUT: 5 EXERCISES FOR A BROADER CHEST appeared first on Muscle Monsters.

Your mind…  

Building muscle requires more than just picking things up and putting them down. It’s more than just lifting weights. Build muscle fast requires focus, vision and intentionality. In other words, building muscle is more than just “weight lifting.” To build the muscle you want, you need to unlock your mind if you want to unleash your full potential. 

How do you get the job done? Well, I’ve got three tips—3 mind tricks—that will get you where you want to go and help you build more muscle than you ever could without them. Check them out! 

Have A Plan

You’ve heard it said that if you fail to plan; you plan to fail… 

And that saying couldn’t be any more true than when it comes to building muscle. One of the biggest mistakes skinny guys make when trying to build muscle is hitting the gym without a plan…

Every day before you train, you need to have a plan in place for how you’re going to spend your time in the gym. What exercises you’ll be doing that day? What muscle groups or workout split will you be participating in? What rep-scheme will you be doing? 

When you know what you’re doing in the gym and why you’re doing it, you’ll stay focused during your training—and the more focused you are, the more muscle you’ll build. Plus, having a plan in place keeps you motivated on your muscle building journey. Because, for example, when you walk into the gym expecting to hit 8 repetitions of 200 lb. bench press, your session will go one of two ways. 

Either, you’ll come up short on your targeted repetitions and be motivated to beat it next time, or you’ll hit your targeted reps and be motivated to lift more next time. Either way, you leave the gym motivated—but that couldn’t have happened if you didn’t have a plan… 

Having a plan in place is so important to building muscle as fast as possible that I’ve included one for you in my FREE book Bulk Up Fast. I’ve already bought your copy for you. Just pick it up and get a plan for the gym right away. 

Utilize The Mind-Muscle Connection

Perhaps the most famous bodybuilder of all time, Arnold Schwarzenegger, is known for his emphasis on the mind-muscle connection—that when you train a particular muscle group, you need to think about the particular muscle group you’re training…

And when you do, you’ll experience explosive gains. 

Your brain is in charge of your muscle contraction, meaning you can’t actually lift any weight without your mind being a part of the movement. But when it comes to the mind-muscle connection you don’t only want to go through the motion, but you need to focus all of your attention on the motion—on the stretch and the contraction of the muscles you’re working…

When you contract a muscle, really squeeze the muscle. When you stretch the muscle, feel the stretch. If you have to slow down the repetitions to connect your mind and muscles then do that. Just get your mind involved for more muscle mass.

I go into more detail on rep-tempo and everything you need to make the most out of every repetition in my book, Bulk Up Fast. Get your FREE copy HERE. 

Visualize Your Goal

If you want to build muscle as fast as possible, you need to use your mind to visualize the future… 

So, at night, before bed, visualize what you want your body to look like. See your dream physique in your mind… Practice standing in front of the mirror. If you want a massive chest, flex your pecs and visualize what you want your them to become! If you want meaty hamstrings, pose in front of the mirror and imagine them…

You can also look at pictures of your favorite bodybuilders and fitness models to help visualize your goal. Look at the pictures and see yourself in them. When you practice visualization, you’ll move closer to your dream physique even when you’re not at the gym. Plus…

Visualization keeps you motivated to get back in the gym after a long day of training and taking care of all the other responsibilities you have to take care of. It keeps you excited about what’s to come on your fitness journey when you feel worn down. Keep visualizing and stay strong throughout your muscle building journey!

Now What? 

Building muscle isn’t only physical. It’s mental…

And when you utilize the 3 mind tricks that I’ve given you throughout this article, you’ll instantly improve your ability to build muscle. Don’t forget to pick up your FREE copy of my book Bulk Up Fastto pack on muscle as quickly as possible…

I’ve already bought your copy for you. Pick it up HERE. 

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