Muscle Building: The No BS Truth About Building
Muscle Building: The No BS Truth About Building Lean Muscle Mass, Getting Shredded & Increasing Strength Copyright SJ Ignore Limits Productions Copyright © 2015 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review. Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change. I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet and/or exercise regime. Contents Copyright..........................................................................................................................2 Disclaimer ..........................................................................................................................................3 Who Am I And Why Am I Qualified To Give You Fitness Advice?................................5 The #1 Reason You’re Struggling To Build Muscle........................................................8 20 Things I Wish I Knew When I Started Lifting…......................................................10 The Most Efficient Rep Range To Build Muscle............................................................15 The Keys To A Killer Workout (My Pre-Workout Ritual To Break PRs)......................17 How To Make Your Own Pre-Workout Supplement At Home For Laser Sharp Focus & Endurance...................................................................................................................19 Pre workout supplements are overpriced .........................................................................................................................................19 Pre workout supplement companies are trying to trick you ........................................................................................................................................20 Pre workout supplements are loaded with filler ingredients ........................................................................................................................................20 PS: Here are some studies to support the above ingredients and claims I’ve made (no broscience here!) ...........................................................................................................22 Enjoyed This Book? Here’s Some More Awesome Content For You...........................24 Connect With SJ.............................................................................................................29 Who Am I And Why Am I Qualified To Give You Fitness Advice? I’m SJ I’m a fitness enthusiast and published author. Here’s a glimpse into my story thus far… I graduated high school with no direction in life and a frail physique weighing in at a mere 135lbs, I was unhappy with essentially all aspects of my life. Then one day it all changed. I finally realised that I am the only one to blame, when I looked in the mirror that day I realised that I had connected the dots, that the life I was currently living was the end result of all the decisions I had made leading up to that day. Every time I chose to play Xbox instead of hitting the gym, every time I slept in instead of waking up to study and make something of myself lead me to where I currently was. From that day forward I took ownership of my actions, I began to hit the gym multiple times per week, I applied for scholarships and successfully had my tuition paid for in full, I read books, TONS of books on everything to do with the mind and body. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process. If my transformation sounds like something you’d also like to achieve it’s time to get reading! I offer 100% no bullshit advice on all topics health, fitness, dieting and motivation on this site. The purpose of Ignore Limits is to provide you, the reader with the necessary tools and information to transform both your body and mind to the next level, don’t settle for average or stop at the limits, become the best person you can be in all aspects of life. On this website, I will openly and passionately share all of the tools, resources and strategies I have used and currently use to improve my physique and mental sharpness, these will work wonders for you too. If you’ve found this site I assume you’re like me and living an average suppressed life with low Testosterone and no ambitions doesn’t appeal to you. You want to build a lean, muscular physique that commands respect. You want to acquire an unbreakable mindset to match. You have big goals and ambitions in this life When I started off as a skinny, frail confused 135lb teenager I wasted more money on incompetent personal trainers that supposedly knew how to gain muscle and supplements that don’t work. I don’t want you to have to waste your time and go through all that bullshit. I don’t want you to waste your money on the lies and empty promises that supplement companies and membership websites feed you. Now let’s get to it… The #1 Reason You’re Struggling To Build Muscle As you’re reading this eBook chances are you’ll fit into one of the following categories in regards to your training. • You’re looking to build muscle to attract girls • To excel in your chosen sport and get an edge over the competition you need to improve your physique • You’re overweight and unhappy and have decided it’s time for change • You’ve been lifting for a while now and have seen some steady progress, yet the rate at which you’re progressing has begun to rapidly decrease When these situations arise, consulting Google is generally the first course of action. I know it used to be for me when I found myself hitting a plateau or getting into a training rut. Upon searching “how to build muscle mass,” “advanced techniques to build muscle,” or “best diet to get shredded” millions upon millions of search results are instantly displayed. “Fantastic, all the information I need is right here at my fingertips!” you think to yourself. With so many different results come so many different recommendations, techniques, conflicting points of view, and the peddling of many supplements which promise to help you acquire that body you’ve been working tirelessly to achieve. Your mind becomes overloaded with a ton of conflicting information, you get frustrated and don’t end up implementing a diet or workout regimen because you’re left with more unanswered questions than before. This is undoubtedly the #1 reason why most men are struggling to build lean muscle mass. It’s analysis paralysis: “over-analyzing (or over-thinking) a situation so that a decision or action is never taken.” Funnily enough, from my experience I can see that this is also the reason why most online businesses and passive income streams fail—an overload of information leads to absolutely no action. Do I need to buy whey protein concentrate or whey protein isolate? What if my testosterone level is only 400ng/dl?Am I at risk of going catabolic if I don’t get a meal in within 20 minutes of finishing my workout? Does my chicken breast have to be boiled or grilled to absorb the nutrients best? Too much thinking and not enough doing The internet is our greatest tool. Researching literally any topic and gaining new knowledge within seconds is a blessing, yet at the same time the internet is a weapon —the amount of false information, broscience, marketing of pseudoscience supplements, and different gym-goers’ conflicting opinions is mind boggling. Stop over reaching and stressing. Construct your own plan. Realize that the perfect diet, the perfect workout regimen, and the perfect supplement do not exist. Stop looking for the quick fix. Like any other worthwhile endeavor in life, building a noteworthy physique is a marathon, not a sprint. it’s a journey on which you take action for a pre-determined period of time before measuring your progress to assess what is and what isn’t working and then pivot the necessary portions of your workout regimen, diet, or supplementation. Instead of reading 100 articles on Bodybuilding.com and listening to every broscience post submitted by your favorite Instagram athlete, read what YOUR BODY is telling you after you have applied a workout, diet, or exercise for a reasonable period of time. You will learn far more from it than from any article like “How to Build A Badass Chest Today – the 3 must do exercises.” Here’s what I’d like you to take away from this chapter: – Stop looking for the perfect workout regimen, diet, or supplement – Understand that building a noteworthy physique takes time, regardless of what training ideology you adopt – Pick a routine and diet and follow them consistently for 4 – 6 months – Track your lifts, weight, body fat and body measurements – Assess your progress and results and make necessary pivots based on this information – Rinse and repeat 20 Things I Wish I Knew When I Started Lifting…. 80% of your gains will come from 20% of your exercises Pareto’s 80:20 law is apparent in the gym. You will find that the main compound lifts such as the squat, bench, deadlift and overhead press will produce 80% of your results, trivial exercises like triceps kickbacks and a variety of different bicep curls are OK in moderation however these lifts will not shape your physique like the main compound exercises will. Counting calories is essential Fat loss, weight gain and weight maintenance all come down to calories in vs. calories out. By calculating your caloric intake and adjusting your diet to suit you’ll be taking the guesswork out of whether you’re eating the correct amount for your goals. You can’t lose weight & gain muscle at the same time Unless you’re brand new in the gym and making good use of your newbie gains you cannot lose weight and build muscle at the same time. Weight loss requires a calorie deficit while mass gain requires a calorie surplus – you cannot achieve both at the same time as a natural gym-goer. There’s no such thing as a ‘clean’ food Eating ‘clean’ foods such as unprocessed meat, vegetables and the like in high quantities will result in unwanted fat gain just as if you ate takeaway or processed foods. Foods deemed ‘clean’ e.g. unprocessed, high in nutrients and minerals are fantastic for your health, well-being, skin etc. but will still result in fat gain if overeaten. 90% of supplements are pixie dust Hydrolized protein, advanced creatine blends, intra workout carbohydrate boosters and the like are all absolute garbage and you will not notice any noticeable differences by using these heavily marketed products other than a lighter wallet. Stick to the basics… spend your money on food and a gym membership. Protein powder is no miracle muscle maker If you are hitting your macronutrient goals (calculate your calories here to find out yours!) with food you do not need to use protein powder. Period. Protein powder’s primary use is to assist in reaching your daily protein macronutrient goal when you struggle to do so via whole foods alone. Focus on correct form instead of half reps Leave your ego at the door when you step in the gym and don’t get so caught up on the weight you are lifting initially. By performing half reps you are not engaging the entire muscle, resulting in minimal if any gains. Squatting 225lbs with full range of motion is far more impressive (and affective) than squatting 315lbs for a few dodgy half reps. Meal timing is irrelevant Eating small regular meals does not equate to more gains or an increased metabolism (well, enough of an increased metabolism to accelerate fat loss). I used to get genuinely concerned when I missed a meal or was running behind schedule. Fasting ¾ of the day, eating 1 large meal, eating every hour – pick whatever suits your lifestyle best and adapt a meal plan tailored to your caloric needs. Longer workouts don’t equate to more results The law of diminishing returns prevails. Spending 2 – 3 hours per workout is counterproductive and if you’re doing so chances are you’re either doing far too many sets, have unnecessarily long rest periods between sets or spend half of your workout gossiping with gym rats. Hit your pre-determined work out and get out. A solid workout generally lasts anywhere from 45 minutes to an hour 15. Utilize a spotter for your own safety When performing heavy bench press, squats or overhead dumbbell press utilize a spotter to get the most bang for your buck out of each set – the mental boost and confidence to push yourself further knowing someone is there in case you miss that last rep and things go south is significant. You don’t have to train chest on Monday Don’t follow the heard. International chest Monday is a joke (ongoing thing that every split body part workout routine puts chest on Monday). Why fight others for a free bench or a pair of dumbbells and allow the intensity of your workout to diminish? Switch it up – train back on Monday and chest on Tuesday if need be. Get off the machines Far too many newcomers waste time with pin loaded machines as opposed to performing the far more affective dumbbell/barbell version of the exercise. Strength gains made on machines will not carry across to the free weight counterpart exercise. Learn correct form on free weight exercises, utilize your stabilizers and get off the machines. Track your workouts in order to apply progressive overload Don’t go through each workout blindly or ad-hoc. Record and plan your workouts, know how many reps you performed last session and how much weight you lifted last session so you know what you’re gunning for now. You must always aim to BEAT your last workout – a rep, an additional 2kg on the bar, whatever it takes to continue to progress. Low rep ranges are the key to natural muscle growth Lifting in the 10 – 12 rep range is not the ideal way to build muscle or strength. As a natural gym-goer (aka. No anabolic steroids) your body will respond far better to heavy sets in the 4- 6 rep range. Know your weaknesses and prioritize Just about everyone seems to have a genetic strong point, a muscle group(s) that grow quicker and stronger than the rest, in my case it’s my triceps. A well-built physique is proportionate. Understand your weak points and strong points and train accordingly, weak biceps? Throw in a few extra sets. Strong triceps? Perhaps consider not doing as many sets. Muscle memory exists When you’re out of the gym due to a holiday, sickness, broken bones or whatnot don’t fret. Muscle you’ve lost is far easier to rebuild then muscle you have never had. There’s no perfect workout routine, meal plan or supplement out there Stop seeking the perfect regime, meal plan or supplement. It doesn’t exist. Pick a workout regime and follow a diet for no less than 3 – 6 months – gauge your results and make changes based on what you see in the mirror, chopping and changing to the next ‘best thing’ is a sure-fire way to make no progress at all. Six pack abs come down to body fat You can do as many sit-ups as you like but if your body fat is above 10% (or much above) you won’t be seeing your abdominals until you cut down. The saying ‘abs are made in the kitchen’ is correct. Newbie gains slow down The first year of you lifting weights if utilized correctly will allow you to pack on some serious muscle mass, however after this year do not get discouraged when both mass and strength gains slow down drastically – this is unpreventable. Don’t neglect stretching & your flexibility Injuries and poor range are often a result of lack of flexibility – stretch regularly to increase your flexibility. Your body (especially your rotator cuffs!) will thank you for it. The Most Efficient Rep Range To Build Muscle I don’t follow the herd… when I’m performing a certain exercise or style of workout I ask myself “Why am I doing this? Does this actually work?” Unfortunately instead of seeking out the most efficient, Spartan method to build muscle naturally most men simply do as they’re told – performing 10 – 12 reps of each and every exercise in their workout regime. After reading and being brainwashed by men’s health and fitness magazines I too fell victim to this misconception, I ended up hitting a plateau on my strength shortly thereafter. There is a far more efficient way to build both muscle size and strength. I’m not here to sell you the “one weird tip to gain muscle mass fast.”This is no secret, men knew about this training technique centuries ago… “If you must use dumbbells for daily training, use heavy ones with fewer repetitions rather than light bells with numerous repetitions” – Arthur Saxon, 1906 I’m sure you’ve heard it before—compound exercises such as the squat, bench press, deadlift, and overhead press build the foundation of any notable physique. Yet many individuals still waste their time performing 20 – 30 reps per set on bicep curls. Imagine for a moment that your body is a building. In order for your mighty fortress to withstand the test of time you’ve got to build the foundation right, otherwise in time it will crumble. Hit the heavy weights now, focus can be placed on isolation once you’ve built up that foundation. A study published by Ohio University had 32 men split into three different groups, where each group was to utilize a different repetition range in their training for a period of 8 weeks. Group 1: 3 – 5 reps Group 2: 9 – 11 reps Group 3: 20 – 28 reps With no surprise group one (3-5 reps) gained substantially more size and strength than the conventional 9-11 rep group and the higher 20-28 rep group. Studies suggest that focusing on heavy compound exercises in the low repetition range have also been proven to raise your testosterone levels. If you’re like me, a normal guy with average genetics, looking to build both size and strength naturally you cannot go past the 4-7 rep range for your major compound lifts. Your muscles don’t grow by pushing out countless reps until you feel a pump, muscle growth is a direct reaction to the large amount of tension being placed on the muscle. The best way to provide your muscles with the tension they require is to progressively increase the weight you’re lifting (aka. Lift heavy!) “Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up” – George F. Jowett, 1926 I personally have always had strong shoulders and triceps, however getting my chest to grow in proportion proved to be a bit of an issue until I started experimenting with low rep training. Here’s a sample of my current chest workout that has assisted me to overcome this plateau: Incline Barbell Press – 4x 4-6 reps Flat Dumbbell Press – 4x 4-6 reps Weighted Chest Dips – 3x 8 reps One of the biggest mistakes most gym-goers make in regards to rep ranges is lifting heavy weight for few reps when they’re in a “bulking” phase (gaining size) and lifting lighter weight for a higher number of reps when they’re in a cutting phase (burning fat, maintaining muscle). Building muscle and shredding fat comes down to caloric manipulation. Lifting light weight for high reps is a sure-fire way to lose muscle while cutting, if you want to get the best bang for buck out of your workouts I cannot stress the importance of heavy compound lifts. The Keys To A Killer Workout (My Pre-Workout Ritual To Break PRs) If you rush to the gym unprepared you’re going to have a mediocre workout – like everything, if you prepare correctly you will excel when the time comes. Winners are always planning ahead, why would you enter an endeavour blindly? The 6 steps below form my pre workout ritual, if you want to smash through your next workout give these steps a try, you won’t be disappointed with the results. 1) Shower Warm showers are nice and relaxing no doubt, but that’s not the way we want to prep for our workout. A 5 minute cold shower will leave you feeling invigorated and ready to smash the weights. Cold showers have also been proven to have many health benefits such as relieving depression, increasing testosterone levels, improving the condition of hair and skin as well as being a great discipline and character building exercise. 2) Nutrients Roughly an hour before commencing my workout I consume a small meal comprised of 30 grams of carbohydrates and 30 grams of protein; this is generally 1 scoop of whey protein concentrate and a rice cake or too with natural peanut butter. Training fasted works well when performing cardio in the morning, however in order to push your body to the limit and maintain the highest intensity possible fuelling your body with a small meal an hour or so before your workout will offer the best results. 3) Focus Clear your mind; disregard all the bullshit going on at your job, in your relationships and any other worries that are currently on your mind. From the moment you set off on your journey to the gym (whether this be by car, bus or foot) disregard your phone, social media and any other distractions. It’s time to laser focus on the task at hand. 4) Review Do not walk into the gym blindly. Have your workout planned out in advance, know which exercises you need to perform, how many sets and repetitions along with the weight you’re going for this session. Visualize yourself completing each set before you even pick up the weights. I personally recommend getting a gym notebook to log and plan your workouts in, however you can use the Notepad app on your phone or similar should you wish (I find pen and paper easier to track back and view previous sessions as opposed to messing around with my phone. 5) Stimulate 30 minutes before training I consume my homemade pre workout supplement. Why waste money on a commercial product that contains under dosed ingredients and ingredients that aren’t scientifically proven to increase performance hidden under a ‘matrix’ – a proprietary blend loophole that allows supplement companies to hide the dosages of ingredients within. Throw the following in a shaker with 400ml of water: 200 – 350mg of caffeine 5g of beta alanine 8g of citrulline malate Flavoring of your choice (Gatorade/powerade etc.) 6) Playlist As the final touch the headphones or earphones go on and my workout playlist commences. Set yourself up with an assortment of songs (or download a playlist, I use this site here) If there’s only a few songs that motivate you put these together on a new playlist and set them to repeat, do not waste time shuffling through individual songs once your workout commences). Now you’ve got your workout planned out, you feel invigorated from your cold shower. The pre workout is kicking in as laser focus takes over, you’ve shut off the external world and you’re ready to kill it… How To Make Your Own Pre-Workout Supplement At Home For Laser Sharp Focus & Endurance There’s many vitamins, amino acids, powers and potions out there in the supplement market aimed at bodybuilders all of which are overpriced and the chances of you actually being able to notice tangible benefits from them is quite slim. Pre-workout supplements on the other hand offer immediate results. I remember my first pre-workout supplement, back in 2010 I bought my first tub of the original Jack3d from my local supplement store for 80 bucks… after smashing down 1 scoop of the bitter lemon lime flavoured concoction I sped to the gym and 20 minutes later one of the best workouts of my life ensued… I was new to lifting at the time but the benefits from that pre-workout powder had me lifting heavier weights than I ever had before, once I had finished my planned workout I insisted on throwing in some extra exercises as I didn’t want to leave, I felt unstoppable. Increased focus. Increased endurance. The ability to push out those extra few reps. But you see, there are 2 problems with commercial pre-workout supplements… Pre workout supplements are overpriced Here in Australia you can expect to pay upwards of $60 for a small container of preworkout powder online, if you decide to buy in store prepare to pay upwards of $80. The prescribed ’60 servings’ stated on the side of the container is provided you take an extremely minimal dose of half a scoop to 1 scoop (even though the manufacturer recommends you take 2 scoops for best results). I realized I was easily blowing $5 each time I wanted to take my pre-workout supplement, that’s hundreds of dollars a month. Pre workout supplement companies are trying to trick you If you read the side of just about any pre workout supplement on the market you’ll a fancy name for the products ‘matrix’. Ingredients can be grouped into a matrix (utilizing a proprietary blend loophole) so they do not need to disclose the compounds and quantities of the ingredients within the pre workout supplement you’re buying. For example, let’s say you and I decide to team up and create our own supplement. To lure in newbies and unsuspecting potential customers we could have the ‘Explosive Energy Matrix’ labelled on the side of the container, little do our customers know this fancy ‘proprietary blend’ is comprised of 300mg of caffeine and 1mg of creatine. Both being cheap, common ingredients. Some gym goers may fall in love with this ‘Explosive Energy Matrix’ because they feel hyped up and ultra-focused, little do they know this is solely due to a big dosage of caffeine, the quantity of creatine in our matrix is so insignificant it would not provide any tangible benefits in terms of strength & endurance. Pre workout supplements are loaded with filler ingredients You wouldn’t pay excessive amounts of cash for a tub filled with caffeine and creatine would you? Of course not… and supplement companies know this so they ‘pad’ the ingredients list of the pre workout supplements you’re buying with a plethora of junk ingredients and supplements that have no science to back them up. These useless supplements often have big, fancy and scientific names in order to seduce you into handing over your hard earned cash. There is enough information and studies available freely on the internet right now for everyone to know which supplements and ingredients are affective (and the dosages!) for increasing strength, performance, endurance and focus. Stop supporting the supplement companies that are out to scam us with their proprietary blend bullshit. Introducing the Solution… *** Make your own pre workout supplement at home *** Save money, get better results and increase your knowledge on supplementation by making your own pre workout supplement at home, it’s extremely easy… allow me to share with you how I’ve been making my own pre workout supplements that have assisted me in overcoming strength plateaus. Simply purchase the essential ingredients listed below, add in the optional ingredients if you wish (like I said, these are nice but not necessary) and mix them together in water. Consume 20 – 30 minutes before your workout. The Essential Ingredients to Make Your Own Pre Workout Supplement At Home Caffeine 200 – 350mg Caffeine is a stimulant that increases muscle endurance & improves mental focus. Here’s the Caffeine I use & recommend… Beta Alanine 5g Beta Alanine is a naturally occurring amino acid that reduces fatigue and induces a ‘tinging’ feeling. Here’s the Beta Alanine I use & recommend… Creatine 5g Creatine Monohydrate is one of the most well researched and documented supplements on the planet, creatine is an amino acid that can assist us in increasing lean muscle mass and gaining strength. Here’s the Creatine I use & recommend… Citrulline Malate 8g Citrulline is an amino acid used to stimulate the production of Nitric Oxide which increases blood flow to the muscles resulting in that full, pumped feeling when lifting. Citrulline also has been proven to relieve muscular soreness and increase endurance. Here’s the Citrulline Malate I use & recommend… The Optional Ingredients To Optimize Your Home Made Pre Workout Supplements The below additions are not necessary, however may suit you! BCAAs (Brain Chain Amino Acids) Brain Chain Amino Acids assist in preventing the breakdown of muscle when training fasted, if you’re performing cardio first thing in the morning (provided you haven’t eaten for 6~ hours prior) you’ll be in an optimal zone to burn fat, however you run the risk of muscle breakdown too. Supplementing with Brain Chain Amino Acids such as these are the solution for your fasted cardio. Here’s the BCAA’s I use & recommend… Flavouring This comes down to personal preference, add in some calorie free flavouring or mix your pre workout supplement ingredients in a calorie free beverage. Want flavour? Check these out… Stop supporting the crooked supplement companies, save yourself some money and have better workouts by making your own pre workout supplements at home. The more people that get sucked into the marketing ploys and sales gimmicks of supplement companies the more under dosed and overpriced pre workout supplements will continue to enter the market. Give my pre workout supplement a try and let me know your thoughts! PS: Here are some studies to support the above ingredients and claims I’ve made (no broscience here!) Caffeine increases muscle endurance: http://www.ncbi.nlm.nih.gov/pubmed/16937961 Beta Alanine reduces exercise induced fatigue http://www.ncbi.nlm.nih.gov/pubmed/17690198 5 grams appears to be the sweet spot for Beta Alanine supplementation http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/ Build muscle & increase strength with creatine http://www.ncbi.nlm.nih.gov/pubmed/12945830 Citrulline increasing Nitric Oxide production http://www.ncbi.nlm.nih.gov/pubmed/17693747 Enjoyed This Book? Here’s Some More Awesome Content For You Bodyweight Barrage (100% FREE) The Bodyweight Barrage will show you exactly how you CAN build muscle & burn fat without any fancy gym equipment. This book details the exact exercise you need to be performing – from beginner to advanced. Photo demonstrations are included of each exercise (by yours truly). Grab your free copy of Bodyweight Barrage (limited time only!) here now. BEASTMODE BeastMode is your comprehensive guide to building muscle and shredding fat. BeastMode covers dieting, training, advanced training techniques, motivation, supplementation and a whole lot more! I wrote this book for both beginners and more advanced gym goers, I’m sure you’ll find something in here that will take your training to the next level. Check out BeastMode here. Becoming A Lion Among Sheep Becoming A Lion Among Sheep delves into the power of habit stacking and reveals the 56 habits I implemented to take my life to the next level in terms of my physique, finances and friendships. All of the habits and actions I share with you in Becoming A Lion Among Sheep are completely implementable by you, the reader. If you want to make more money, build more muscle, get more discipline, lead a healthier life or anything along those lines then this book is an absolute must read. Check out Becoming A Lion Among Sheep here. Protein Shake Recipes Protein Shake Recipes is just that, SJ’s premiere recipe book containing 100 (one hundred!) protein shake recipes. These shakes are not only delicious, but will also provide you with the macronutrients and minerals required pre and post workout. Get the best bang for your buck out of your workout and pick up your copy of Protein Shake Recipes here. And here are some KILLER articles that have helped thousands of men… My transformation explained • • • • How To Train & Gain – The Workout Regime I Used To Gain 65lbs of Lean Muscle (part 1 of 3) How To Eat To Gain Muscle – The Dieting Principles I Used To Pack On 65 Lean Pounds (part 2 of 3) No BS Muscle Building Supplements I Used To Go From Skinny To Jacked (part 3 of 3) Building My Body – How I Went From Skinny To Jacked (and you can too!) Flagship articles about building muscle • • • • • • • • Do Bodyweight Exercises Build Muscle Mass & Strength? How To Make Your Own Potent Prison Style Pre Workout Supplement How To Build Triceps of Steel The Truth About Rep Ranges For Optimal Muscle Growth The Secret Solution For Cannonball Shoulders The Vitamin D Down Low – Improve Your Performance With D The 4 Most Common Chest Training Mistakes The Ultimate Pre Workout Ritual Flagship articles about fat loss • • • How To Increase Vascularity – The 6 Keys To Badass Vascular Arms & Legs 5 Reasons Why You’re Not Losing Fat The Most Ineffective Way To Lose Weight – Are You Making These Common Mistakes? Flagship articles about dieting • • Does GOMAD Work? The GOMAD Diet For Bodybuilding The Ultimate Guide To The IIFYM ‘If It Fits Your Macros’ Diet Flagship articles about motivation • • • • • How To Kick Ass in 2015 (And Why Most Resolutions Fail) Start Your Day With Greatness Unlock The Alpha – 3 Traits To Man Up In A World of Wimps The Secret Behind WD-40 – A Tale Of Success, Failure And The Process Burn Your Boats – The Secret To Success Flagship articles about lifestyle/productivity • • • Hack Your Productivity Now – How To Become A Disciplined Ultra Producer Define Your Fears, Not Your Goals (a lesson in stoicism) 7 Ancient Rules For A Simple, Successful Spartan Life • • Optimizing Sleep For Gains & Productivity The Art Of The Cold Shower – Raise Your Testosterone + More Connect With SJ Email [email protected] Twitter @IgnoreLimitsCom Instagram IgnoreLimits Pinterest www.Pinterest.com/IgnoreLimits
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