Superior Muscle Growth

Table Of Contents
► INTRODUCTION
	THANKS FOR BUYING
	HOW TO READ THIS BOOK
	OTHER FUN INTRODUCTION STUFF
► HOW TO BUILD MUSCLE
	WHAT IS MUSCLE GROWTH?
	What Doesn’t Cause Muscle Growth?
	The Two Requirements: Signal And Supply
	Requirement #1: The Signal
		PROGRESSIVE TENSION OVERLOAD
			THE PROGRESSIVE OVERLOAD PRINCIPLE
			AN EXAMPLE OF PROGRESSIVE OVERLOAD
			Does That Mean I Need To Progress Every Single Workout?
			How Should Progression Take Place?
			The TYPICAL Progressive Overload Protocol
			An Example Of The ProgressIVE Overload Protocol
			Will Progression Always Go This Smoothly?
	Requirement #2: The Supply
		A Caloric Surplus
			Calories In
			Calories Out
			Calories In vs Calories Out
			If Calories Out Beats Calories In, You’re In A Caloric Deficit
			If Calories In Beats Calories Out, You’re In A Caloric Surplus
			If Calories In = Calories Out, You’re At Maintenance
		A Sufficient Protein Intake
			What Does Protein Do And Why Do We Need It?
			Why Is It Required For Muscle Growth?
► The End
	Thanks For Reading!
► The Three Problems
	Problem #1: No Results
	Problem #2: Inferior Results
	Problem #3: Too Much Body Fat
► The Solution
	Muscle Growth vs Superior Muscle Growth
► Calorie Partitioning
	Where Can The Surplus Go?
	Can You Build Muscle Without Gaining Any Fat?
		Keeping Fat Gains As Low As Possible
	The Stuff You Can’t Control
		1. Genetics
		2. Age
		3. Gender
	The Stuff You Can Control
► Body Fat Percentage
	Starting Body Fat Percentage
		So How Lean Should We Be?
			Ideal Starting Body Fat Percentage
		What If I’m Fatter Than These Ranges?
		So How Do I Lose This Fat And Get Lean Enough?
		Why Not Lose The Fat While Building Muscle?
		How Do I Know What My Body Fat Percentage Is?
	ENding Body Fat Percentage
		You Don’t Want To Stop Too Late
		You Don’t Want To Stop Too Soon, Either
		The Sweet Spot
			Ideal Ending Body Fat Percentage
		Two Other Factors To Consider
		What Do I Do After That?
► The Rate Of Weight Gain
	“Hold On A Second… Weight Gain?!?”
	The Unrealistic Rates And Limits Of Muscle Growth
		How Fast Can It Supposedly Happen?
		It’s All Bullshit!
		The Problems It Causes
	The Realistic Rates And Limits Of Muscle Growth
		The Realistic Lifetime Limits Of Muscle Growth
		The Realistic Monthly Rates Of Muscle Growth
		“But I’ve Seen People Exceed These Rates and Limits!!!”
	The Ideal Rate Of Weight Gain  For Superior Muscle Growth
		The Ideal Rate Of Weight Gain For MEN
		The Ideal Rate Of Weight Gain For WOMEN
		A Few Important Clarifications
		“But This all seems too slow?!?!”
		My All-Too-Common Experience
		“But What if i Still End up gaining too much body fat?”
Group A: 3-3.5 lbs Per Month
Group B: 2-3 lbs Per Month
Group C: 1.5-2 lbs Per Month
Group D: 1-1.5 lbs Per Month
Group E: 0.5-1 lb Per Month
Group A: 1.5-1.75 lbs Per Month
Group B: 1-1.5 lbs Per Month
Group C: 0.75-1 lb Per Month
Group D: 0.5-0.75 lb Per Month
Group E: 0.5 lb Per Month
► Calorie Intake:      The Size Of The Surplus
	The Importance Of CALORIES
	Your Calorie Maintenance Level
		Method #1: Body Weight (lbs) x 13-17
		Method #2: The Mifflin-St Jeor Calculator
		Method #3: The Experiment
	Creating The Surplus
		What Is The Perfect Surplus?
		NEAT: The Surplus Disrupter
	The Ideal Weekly Surplus For MEN
		“Weekly Surplus? But How Many Calories Per Day?”
		Approach #1: The Straight Surplus
	The Ideal Weekly Surplus For WOMEN
		“Weekly Surplus? But How Many Calories Per Day?”
		Approach #1: The Straight Surplus
	The Key Step
		The Potential Problems
		How To Guarantee Your Calorie Intake Is Perfect
		Eat, Track And (If Needed) Adjust
		How To Properly Track Your Body Weight
		What To Do If Weight Gain Eventually Stops
► Macronutrient Intake:      Protein, Fat And Carbs
	What Are Macronutrients?
	Protein
		How Much Protein Should We Eat?
		More Protein = More Muscle?
		The Protein Intake Sweet Spot
		My Protein Recommendations
		How To Factor Protein Into Your Total Calorie Intake
		Example Sources Of Protein
	Fat
		The Four Types Of Fat
		How Much Fat Should We Eat?
		How Many Grams Of Fat Is That Per Day?
		Example Sources Of Fat
	Carbs
		The Different Types Of Carbs
		“But Won’t ‘Bad Carbs’ Cause More Fat Gains?!?”
		How Many Grams Of Carbs Should We Eat?
		Example Sources Of Carbs
► The Approach:      Calorie And Nutrient Cycling
	What Is Calorie And Nutrient Cycling?
		“So What The Hell Is It?”
		“But I Don’t Get It? How Is This Different?”
		“I Think I’m Starting To Get It Now”
		“I Really Like Where This Is Going”
		Calorie Cycling vs The Straight Surplus
		The Approaches
	The Setup
		The Ideal Weekly Surplus For MEN
		The Ideal Weekly Surplus For WOMEN
		Daily Protein Intake
		Daily Fat Intake
		Daily Carb Intake
		Meet Our Example People: Jack And Jane
	Approach #1: The Straight Surplus
		What Is This Approach?
		How Should It Be Done?
		Putting It Together: MEN’S Version
			The Daily Surplus For Men
			Men’s Example: Jack
		Putting It Together: WOMEN’S Version
			The Daily Surplus For Women
			Women’s Example: Jane
		What Are The Pros And Cons Of This Approach?
		Who Should Use This Approach?
	Approach #2: Smaller Surplus + Larger Surplus
		What Is This Approach?
		How Should It Be Done?
		Putting It Together: MEN’S Version
			The Daily Surplus For Men
			Men’s Example: Jack
		Putting It Together: WOMEN’S Version
			The Daily Surplus For Women
			Women’s Example: Jane
		What Are The Pros And Cons Of This Approach?
		Who Should Use This Approach?
	Approach #3: Maintenance + Surplus
		What Is This Approach?
		How Should It Be Done?
		Putting It Together: MEN’S Version
			The Daily Surplus For Men
			The Daily Fat Intake For Men
			Men’s Example: Jack
		Putting It Together: WOMEN’S Version
			The Daily Surplus For Women
			The Daily Fat Intake For Women
			Women’s Example: Jane
		What Are The Pros And Cons Of This Approach?
		Who Should Use This Approach?
	Approach #4: Deficit + Surplus
		What Is This Approach?
		“Wait… A Deficit?!?! Are You Sure?”
		“Alright, Now You Have My Attention”
		The Size Of The Deficit
		The Test
		The Winner: Tiny Deficit
		The Deficit Recommendations
		How Should It Be Done?
		Putting It Together: MEN’S Version
			The Daily Surplus For Men
			The Daily Fat Intake For Men
			Men’s Example: Jack
		Putting It Together: WOMEN’S Version
			The Daily Surplus For Women
			The Daily Fat Intake For Women
			Women’s Example: Jane
		What Are The Pros And Cons Of This Approach?
		Who Should Use This Approach?
► Nutrient Timing
	What Is Nutrient Timing?
	The Pre-, During and Post-Workout Meals
		The Past Mistakes
		The Present Mistakes
		The Reality Of The Situation
		The Big Point
	Pre-Workout Recommendations
		Pre-Workout Protocol #1 (Typical)
		Pre-Workout Protocol #2 (Less Typical)
		Pre-Workout Protocol #3 (Even Less Typical)
	During Workout Recommendations
		During Workout Protocol #1 (Typical)
		During Workout Protocol #2 (Less Typical)
	Post-Workout Recommendations
		The Post-Workout Protocol
		Timing The Post-Workout Meal
► Meal Frequency, Eating Style,  Food Choices And Diet Organization
	The Answer To All Of These Questions
	Diet Adherence: The X-Factor
	The Simple Secret To Diet Adherence
	Some Commonsense Suggestions
► Weight Training For      Superior Muscle Growth
	The Signal: Tension, Fatigue And Damage
		1. PROGRESSIVE TENSION OVERLOAD
			What’s The Best Way To Train For It?
			So We Should Train Purely For Strength, Like A Powerlifter?
		2. METABOLIC FATIGUE/STRESS
			What’s The Best Way To Train For It?
			So We Should Train Purely For Fatigue, Like A Bodybuilder?
		3. Muscular Damage
			What’s The Best Way To Train For It?
		It’s All About The Signal Strength
	The Components And Goals Of Program Design
	Frequency And Split
		Beginner Recommendations
		Intermediate/Advanced Recommendations
	Volume
		How To Count Volume
		How Much Volume Is Best?
		Volume Recommendations
		Where Does This Optimal Volume Range Come From?
	Rep Ranges
		Recommendations
	Exercise Selection And Organization
		Recommendations
	Rest Periods
		Recommendations
	Failure
		Training To Failure: PROS
		Training To Failure: CONS
		Recommendations
	Rep Tempo And Speed
		Recommendations
			The Eccentric (Lowering)
			The Concentric (Lifting)
			The Exceptions
	Proper Form
		Recommendations
	Deloading And Training Breaks
		What Are Training Breaks? Why Are They Required?
		Taking Time Off: Recommendations
			How Often Should It Be Done?
			Another Useful Option
		Deloading: Recommendations
			How Often Should It Be Done?
			When Should It Be Done?
		Exceptions
		Dietary Adjustments
	The Best Workout Routines  And The Method Of Progression
		The Best Workout Routines
		The Method Of Progression (And More)
		Open That Second File
► Cardio
	The Potential Benefits
		“But What About Burning Fat While Building Muscle?”
	The Potential Problems
		1. Cardio Can Cut Into Your Caloric Surplus
		2. Cardio Can Cut Into Your Recovery
	Recommendations
		How To Do Cardio And STILL Build Muscle
► Supplementation
	Creatine
	Protein Powder
	Fish Oil
	Vitamin D
	Honorable Mentions
	Individual Vitamins/Minerals Your Diet Is Lacking
	But What About Other Supplements?
► Lifestyle
	Sleep
	Stress
	Sex
	Alcohol Consumption
► Tracking
	Tracking Training: The Workout Log
	Tracking Diet: The Diet Log
	Tracking Your Progress
► Action, Consistency And Effort
	The Sad Reality Of The Situation: Part 1
	The Sad Reality Of The Situation: Part 2
	The Sad Reality Of The Situation: Part 3
► The End
	Have Any Questions?
	I Want Your Feedback!
	I Want To Hear About Your Results!
	The End