What Is The Glycemic Index?

What Is The Glycemic Index?
By Mike Westerdal of CriticalBench.com




As a bodybuilder you already know that carbohydrates are an important part of our diet, and that all carbs are not created equal-some are good while others are not-so-good or even bad. The rate at which carbs release their energy determines where they fall on the spectrum. The carbs that release their energy slowly are the good ones, while the ones that release their energy quickly are the ones to avoid. There are three types of carbs: complex, simple and refined. Complex carbs are the slowest energy-releasers, with refined carbs releasing it the fastest. Knowing which is which used to be tough until the Glycemic Index was developed.

The Glycemic Index (GI) classifies carbs based on the rate at which they release energy. Carbs that that fall low on the GI scale release their energy slowly while those that are high on the GI scale release their energy quickly. This is important to know and here's why: Carbs that release their energy quickly produce a rise in blood sugar levels followed by a rapid fall, leading to a "crash," which makes us feel lethargic. On the contrary, carbs that release their energy slowly help keep blood sugar levels on an even keel, which allows us to maintain our energy levels throughout the day.

Exactly where a particular food falls on the GI is determined by how much it raises blood sugar levels over a two to three hour period. The GI uses a scale of 0-100. Most people who use the GI classify any food that ranks at 55 or below as having a low Glycemic Index, meaning that it raises blood sugar levels considerably less than foods that fall higher on the scale. Foods with a medium GI are those that have a rank of 70 or below with anything above being classified as having a high Glycemic Index.

Refined carbs release their energy very quickly and therefore, have a high Glycemic Index. These are the ones you find in processed foods. Refined carbs have been processed by machines that strip the bran and the germ from the whole grain. They fall high on the GI because they release their energy quickly. Refined carbs have been largely stripped of the nutrients, meaning that they're basically empty calories that have little nutritional value, send glucose levels skyrocketing and leave you feeling hungry a short while after you eat them. White bread and white rice are some foods that are made up of refined carbs.


Simple carbs are mostly sugar and also release their energy quickly. You'll find them in sodas, candy, chocolate, fudge and other foods that have lots of added sugar. While you want to mostly avoid simple carbs because the majority of them have a high Glycemic Index, they're not entirely bad because most fruits-which can be very good for you to eat now and then-are made up almost entirely of simple carbs.

There are plenty of fruits made up of simple carbs that don't rank high on the GI. Fresh strawberries for example, rank 40 on the GI, well below the threshold of 55. Some other fruits that score low on the GI include apples, pears, oranges and cherries, among others. So even though they're simple carbs, feel free to occasionally add a handful of these nutritious fresh fruits to your protein shake.

Complex carbs-like the ones you find in broccoli, beans and whole grains-generally score the lowest on the GI. These are the nutrient-rich, slow burning carbs. They don't cause glucose levels to spike and since they release their energy slowly, they help keep the body feeling "full" and satisfied longer than fast-releasing carbs. This is important not only for sustaining energy levels throughout the day but is essential for maintaining proper weight.

It's important to note that while the Glycemic Index can be a useful tool, it should serve as a general guideline, not as a hard and fast rule. If your goal is to lose weight, then you should definitely stick with almost entirely with foods that have a low GI. As a bodybuilder though, there are times when you will certainly want to mix in some foods with a higher GI-particularly after an intense training session when your body needs a quick burst of energy. In any case, the Glycemic Index really is a handy, worthwhile and easy-to-use planning tool, especially since there are lots of interactive websites that allow you to enter the name of a food to quickly find out its Glycemic Index.




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Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

5X5 Workout Routine

5X5 Workout Routine
by Mike Westerdal of CriticalBench.com




Sometimes, we all get in a rut or hit a plateau and are looking for a routine to shake things up and kick-start the gains. And often, when this happens, guys start looking for the newest "hot" routine they see in a magazine. But more often than not, the answer is not found in what's new and hot, but rather, it's found in what is tried and true. If this might be you, then you definitely ought to consider the 5x5 workout. It's a readily adaptable time-tested routine that is ideal for beginners and advanced trainers alike.

The foundation of 5x5 is pretty simple-five reps and five sets of each exercise. You get a 90-second rest between sets and a three minute break between exercises if your goal is strength or a 90-second break between exercises if your objective is gaining size. You can also choose something in the middle-the choice is yours and depends entirely on what you hope to achieve.

Because of its intensity, powerlifters often use the 5x5 program to realize gains in both size and strength. It's also an ideal training regimen for someone who has been lifting higher reps for a while before starting a serious powerlifting program.

The basic 5x5 program can be done either as a split or full-body routine. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you'd like. Whatever you decide, you can maximize your results by focusing on compound exercises-which use multiple muscle groups-rather than isolation exercises that only focus in a single muscle.

To make the most of 5x5 you should use the maximum weight you can lift. When you're able to do 5 sets of 5 with that weight, increase the weight by 5 - 10% until you can again do 5 sets of 5 and so on. You can also increase the intensity by shortening your rest periods between sets and exercises.

Here are some sample routines (note: because the 5x5 program is intense, always be sure to do several warm-up sets before getting started). Remember that the 5x5 routine is highly adaptable so come up with combinations that work for you. In any case though, keep your workout to a maximum of one-hour.

Full-body workout:

This is a great full-body workout you can do three times a week:


Monday: Bench press, bent-over rows, squat and deadlift;


Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);


Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;
Split routines:

Here are a couple of good split 5x5 routines to get you started:

Split one:


Monday/Thursday: Bench press, bent-over row, barbell curl and tricep push-downs;


Wednesday/Friday: Barbell squat, glute/hamstring kickback, seated calf-raise, hanging leg raises;


Split two: This is an advanced 6-day a week routine (alternate A/B):


Monday/Thursday (chest/back): A) Incline bench press, wide grip pull-up (palms facing you), weighted rope crunches; B) Chest dips, one-arm dumbbell rows, weighted lying leg raises;


Tuesday/Friday (shoulders/arms): A) Upright row; close-grip bench press, preacher curls; B) Rear delt rows, triceps pushdowns, incline hammer curls;


Wednesday/Saturday (legs): A) Squats, lying leg curls, calf raises; B) Leg press, stiff-legged deadlifts, calf press;


One of the things I love about 5x5 is that it is highly adaptable to meet your particular lifting goals. Since 5x5 has been around for so long, it's easy to find plenty of proven routines for just about anyone-beginners, powerlifters, high-intensity trainers and lots more. Because of its intensity, whether you're doing a full-body workout, a split routine or another modified version of the program, you should do the 5x5 program on a 12-week cycle. Work it hard for 12 weeks and at the end of the cycle take a week or two off from the gym to give your body a chance to recover.

Particularly when it comes to bodybuilding, the answers to what we seek are not necessarily found by looking for the latest and greatest but by looking to the past, learning from the wisdom and experience of the greats who came before us. If you're looking to make gains in both size and strength, and you think you're up to the challenge, then you might want to give the 5x5 workout a try-you won't be disappointed.




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Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

General Physical Preparedness (GPP)

General Physical Preparedness (GPP)
If You're Strong But Out Of Shape - Listen Up!
by Mike Westerdal of CriticalBench.com




The concept behind General Physical Preparedness (GPP) is the development of basic fitness skills-flexibility, strength, endurance and speed-by doing mostly functional exercises or movements that involve multiple muscle groups. It's basically all about balance in your body and building a good solid base using old school exercises that involve as many different muscle groups as possible. GPP is not a "style" of training but rather, it is a component of training-and it doesn't require and special training or fancy equipment.

If you are interested in developing balance among fitness, strength and size, then you ought to be taking a good look at GPP. For example, a guy can lift and lift and lift until he's as big as an ox with bulging muscles of steel but be short of breath from a climb up a flight of stairs. Or, if you are into competitive sports, adding the GPP component to your training mix can really give you a competitive edge. Guys also use GPP to improve weak spots, to be more adaptable, improve their overall fitness levels and to boost and speed up their bodies' capacity to recover.

The sled pull, tire flip, farmer's walk, wheelbarrow push and plate lifting are some of the more common GPP exercises around. In doing any of these exercises you start out with a goal of doing it for maybe ten minutes or so, with a long-term goal of working up to about 30 minutes. It's important to remember this part: Once you reach 30 minutes, don't keep striving to be able to do longer stretches of time. Rather, enhance your capacity by increasing the weight, not the amount of time you're doing the exercises. This is where you'll really see improvements in your performance.

One of the great things about GPP is that it involves compound exercises that require you to use multiple muscle groups and multiple skills (balance, coordination, etc.) at the same time. By doing compound exercises you're not only improving your all around fitness level but you're also significantly lowering your risk of injuring yourself. Lots of bodybuilders get totally caught up in building size, focusing on doing the same exercises over and over again. By keeping the focus just on the muscles that you see in the mirror (the "beach muscles") and not training the core, they are setting themselves up for injury.

Powerlifters are equally guilty on totally concentrating on their maximum strength without paying much attention to their hearts or work capacity. If you can squat 700 pounds you should be able to squat 225 for 15 reps without getting totally winded. Many powerlifters myself included could use the fat burning benefits of incorporating some GPP training. Maybe there'd be a little more gas in the tank by the time the deadlift rolls around on meet day.



The other great thing about GPP exercises is that you can do them with whatever you have handy. If you don't happen to have a sled hanging around the house-no worries-push a vehicle around. And if you aren't able to do that, then maybe you can flip a tire or attach some rope to a piece of plywood, put a bunch of bricks on it and start dragging it around. With GPP you're not tied to a specific routine or exercise. It's not a requirement that you do specific exercises or follow a particular routine-it's more important that you do strongman type exercises that are really going to challenge you.

Even if you live in the heart of the city you can incorporate GPP exercises into your training routine. The farmer's walk can be done anywhere. Just grab a couple of heavy dumbbells and start walking. As you improve, use heavier dumbbells. If the weather is lousy then you can do it at the gym. At the gym you can also carry around plates instead of dumbbells, if you'd like. Kettle bells are great for doing GPP exercises too. You can use them to do snatches, the farmer's walk or any number of other compound exercises.


You can even do GPP exercises if you don't have anything more than your own bodyweight. Jump squats are just one example of a bodyweight GPP exercise that you can do. The point is that GPP allows for a great deal of creativity, flexibility and adaptability. Watch the Strong Man competitions on the television if you want some great ideas for coming up with your own GPP routines.

To wrap up, by including GPP exercises into the training routine, dangerous imbalances-and the injuries that often accompany them-can be avoided. Adding GPP exercises into the mix can also help keep boredom at bay and can also keep you from getting burned out on training. You'll also be giving yourself a serious competitive edge and as an added bonus, because the body is in all-around better physical condition, you'll also find that you recover more rapidly and will probably have more energy too.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

Rep Ranges Revealed

Rep Ranges Revealed
by Mike Westerdal of CriticalBench.com




The debate about rep ranges has probably been going on since about the time the ancient Greeks first starting training with dumbbells a couple of thousand years ago. And even after all this time, the questions remain the same: What is the best rep range to build mass? To tone muscles? To gain strength? How many reps should I be doing if my goal is just general conditioning? And yes, even though the right answers have never changed, in gyms around the globe, the debate rages on.

First, you should remember that muscle building, toning and conditioning are all based on science-there's not much to debate. There is some "fine-tuning" you can do to refine or improve your results but the underlying principles-and the results they produce-are always going to be the same. Our muscles-and everything that goes along with their function and growth-respond in predictable ways to different types of stress (lifting weights).

Although there will be some variations from one person to another due to genetics, physical condition, age, nutrition, supplementation, etc., the basic muscular response to the stress is not going to vary much from person to person. In its most basic form, muscle growth and gains in strength or condition are the result of the body's efforts to "overcompensate" for the stress of lifting weights. It's the how of the body's response that we're concerned with because we can modify that response based on the rep range/weight that we're lifting.

To keep things simple I'll break the rep ranges down into four categories: low-reps/high weight, medium-reps/somewhat high weight, normal reps/normal weight and high reps/low weight. Each of these causes a different, but consistent response to the stress of lifting the weights.

When training with high weight-from 80-100% of your one rep max-and low reps-from one to five-the muscular response is almost entirely neural. What that essentially means is that by doing high weight/ low-reps, you increase your capacity to recruit more muscle fibers-which makes you stronger-but your muscles are not necessarily going to get a lot bigger. So if your goal is to simply get stronger, then this is what you want to do.

If you reduce the weight a bit-to 75-85% of your one-rep max-and increase the number of reps to 6-8, the body responds to this stress differently. Here, the response is both neurological and metabolic. This means that you'll not only realize gains in strength, but also in size as well (hypertrophy). At this level, the response is still more neural than metabolic so your strength gains can be sizeable.

Now if you reduce the weight even a bit more-down to 70-75% of your one rep max-and then bump the number of reps up to 9-12, the body's response will be mostly metabolic and somewhat neural. This is the ideal scenario for maximum size gains. You'll gain in strength too-but the increases won't be as pronounced as in other two categories I just described.


Finally, we come to low weight/high reps. Here, you're lifting from 60-70% of your one-rep max but doing anywhere from 13-20 reps. The response to this type of lifting is almost entirely metabolic. And because it's almost entirely metabolic you'll realize gains in endurance, you'll get a little bigger (but not much) and you'll realize some gains in strength-but again, not much.

So there you have the four basic rules about rep ranges. And the thing to remember about this is that these are rules, not ideas or theories. Like I mentioned before, there will be some variation from person-to-person but the underlying response will also be the same. What you do is going to depend on your goals and what you hope to achieve.

Now regardless of which of these you choose, eventually we all hit a point of diminishing returns-what we call a plateau. All is going along well but then the gains stop. The most effective way to get past that is not by trying to "push" through it but by surprising the body and mix in something new that will cause a different reaction. So for example, if you're lifting all heavy weights/low reps, every once in a while mix in some lower weight/high rep exercises to extract a different response from your body. By doing so, you'll keep your body from getting accustomed to the same old routine and keep seeing the gains you want to see.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

Body Types: Ectomorph, Mesomorph and Endomorph

Body Types: Ectomorph, Mesomorph and Endomorph
by Mike Westerdal of CriticalBench.com

Which Body Type Are You?




You already know that there are different body types. All of us at some time or another have probably looked a bit jealously at some guy at the gym who doesn't seem to hardly have to break a sweat to put on muscle mass. On the flip side, we've all seen the really skinny guy who no matter what he seems to do, can't seem to bulk up. And lastly, there's the stocky guy who really struggles to get into shape, but when he goes on vacation, taking a break from his routine he comes back looking like he hasn't been to the gym in years. This poor guy can't seem to walk past a donut without putting on fat.

These are exaggerations but they're not that far from the truth. Some guys find it easier than others to put on muscle and stay lean-other guys can't put on muscle no matter what they do, while still others can't seem to lower their body fat regardless of how much cardio they do. In all of these situations, genetics-specifically body type-is somewhat the culprit.


There are three basic kinds of body types: Ectomorph, Mesomorph and Endomorph. Each of these has its own unique set of general visible characteristics-the obvious things you see on the outside. And in addition, each has its set of internal characteristics-the stuff that's not so obvious like metabolism. Knowing about these different body types, their unique qualities and how they operate and respond to weight training and diet can help you achieve your goals no matter what kind of body type you happen to be.

The ectomorph is the naturally skinny guy. He is the hardgainer-meaning that for him, putting on mass is really tough. He can lift hard for weeks on end and realize only minimal gains. Typically, an ectomorph is very lean and has a small frame, more or less a flat chest, skinny shoulders and a fast metabolism. These are the guys who seem to be able to eat just about anything they like without putting on weight.

An ectomorph who just walks into the gym and jumps into a random bodybuilding regimen he found in a magazine is more than likely going to be really disappointed with the results. In order for him to get the results he wants, he's got to take the time to understand the nuances of his body type and what it requires in order for him to put on mass. For him, he's got to focus not just on lifting weights but also on making sure he's taking in enough calories to be able to build muscle. He should also give his muscles plenty of time to recover between training sessions-more time than other body types-and avoid most cardio.

The endomorph is the naturally athletic body type. They tend to be stronger, larger-framed and rectangular-shaped with well-defined muscles. These are the guys who sometimes make putting on mass look almost effortless.

That's really not the case though-it just seems like some of them don't have to exert themselves very hard. The reality though is that for most endomorphs, gaining muscle mass is a lot easier than for an ectomorph. On the downside-it is also a lot easier for an endomorph to put on fat than it is for an ectomorph, so they've got to be careful or they can quickly lose their gains and go from "athletic" to "dumpy" in no time. For most endomorphs, an ongoing regimen of weight training and moderate cardio is the best mix.

The mesomorph is the third body type. These guys tend to be shorter (but not always) and generally have thick arms and legs. They are the guys who are naturally strong-especially in the legs. Mesomorphs are usually able to put on muscle relatively easily. Powerlifters, strongmen and competitive bodybuilders are often mesomorphs. Unlike ectomorphs though, the mesomorph metabolism runs a lot slower-meaning that it's also a lot easier for them to put on fat. A mesomorph who wants to remain lean will have to be sure to mix in plenty of cardio with his lifting.

Regardless of your body type it's important to remember not to "blame" anything on your genetics-you're not condemned to looking a certain way simply because you happen to have a particular body type. Armed with the knowledge of your body type and understanding its unique characteristics you can achieve your body building goals, whatever they may be.

Rep Speed & Tempos

Rep Speed & Tempos
by Mike Westerdal of CriticalBench.com




Weight training is a lot more complex than what most non-athletes could ever imagine. Any guy can walk into a gym, pick up a dumbbell or a barbell and start lifting but chances are, he's not going to get the results he wants and even more likely-he's going to injure himself and not be able to train at all. Weight training is a combination of art, science, skill and self-knowledge. What is important is that you lift a weight that challenges your muscles-don't worry about what other guys are lifting-and that you focus on proper form. And an important part of proper form is the speed or tempo at which you perform your reps.

Lots of guys lift weights but not many of them do it right. That's a big part of the reason that you see almost as many out of shape guys inside the gym as you do outside of the gym. Just picking up a weight without giving any thought to technique, form and the lift speed can hamper your results more than you think. Knowing the proper tempo for the exercise you're doing and what you want to achieve from it can not only boost your gains, but prevent injuries too.

Before starting, you need to get this basic fundamental rule down: any lifting movement-whether it's fast or slow-must be done properly. Movements always need to be controlled, using an appropriate weight and the proper form. Movements should never be jerky or uncontrolled-that's how serious injuries occur. It's also important to note that it isn't a "fast" versus "slow" situation where one is better than the other. Both are great-which one you use depends on what you want to achieve.

Lifting the weight is the concentric part of the rep-aka the "positive." Lowering the weight is the eccentric part of the rep-the "negative." The faster you lift on the positive, the lower the muscle tension. Faster, explosive lifts on the positive enable you to lift more weight-but, you also sacrifice size. Increases in strength-not size-stem from faster positives.

This is why you often see Olympic powerlifters who
are incredibly strong, but not all that big.


Increases in size stem from high tension lifts-slower, controlled reps. High muscle tension achieved through slower positive lifts, combined with progressive overload is what leads to gains in muscle size. Progressive overload means increasing the weight, upping the number of reps (up to a max of about 12) or decreasing the rest time between sets. It's important to note that going really slow isn't going to result in exponential muscle growth though. The trick is to find the right tempo for your particular goals.

For example, if your goal is to increase muscle size...

a good rule of thumb is 2-3 seconds for the concentric contraction (lift) and 2-4 seconds for the eccentric contraction (lowering the weight). For a lot of exercises, it's generally a good idea to lower the weight a bit slower than the lift. The concentric contraction is where your muscles are doing all the work. The eccentric contraction is the part where your muscles face resistance. The resistance phase is important because it increases the flow of blood to the muscles. And more blood flow means more nutrients are getting to the muscles, which helps them get bigger and stronger.

Pauses also have an impact on the tempo of the workout.

For each exercise that you perform there can be two pauses: one after the concentric contraction and another after the eccentric contraction. When you're doing some exercises such as seated leg extensions, calf raises, bicep curls and others, you can benefit from a 1-2 second "pause and squeeze" to provide an extra bit of tension and help pump up your gains. The pause after the eccentric contraction is generally the "rest period" between contractions so that's usually kept to a minimum-like zero in most cases.

You'll often see tempos represented by a series of 3 or 4 numbers. In the 3-point expression, the first point is the eccentric contraction, the second point is the pause and the third point is the concentric contraction. In a 4-point expression, the last number is the resting pause.

If you haven't been giving your rep speed much thought, you can see why you should. Putting this planning effort into your routine can definitely lead to better results.

Is Muscle Soreness Really Needed?

Is Muscle Soreness Really Needed?
by Mike Westerdal of CriticalBench.com




For a lot of bodybuilders, competitive athletes and guys who just like to work out, sore muscles are the marker for a "good" workout. If you're muscles aren't sore the next day or the day after that, then you probably didn't work out hard enough-that's what a lot of us have been taught to believe, anyway. But is that really true? Is it necessary for us to train hard enough so that every time we work out our muscles are sore? Let's find out.

For years, fitness and medical experts thought that sore muscles were the result of lactic acid building up after an intense training sessions. Lactic acid is produced when you exercise or lift really intensely-when the muscles are screaming for more oxygen than what the blood can possibly deliver at that moment. Because the body can't deliver the oxygen the muscles want, it compensates by beginning another process-one that works in the absence of oxygen. Lactic acid is a by-product of this process. And since it is an acid, it causes us to "feel the burn."

So while on the surface it seems to make sense that lactic acid could be the culprit in causing sore muscles after an intense training session, it's just not so. In reality, the lactic acid gets washed away from the muscles pretty quickly-it doesn't hang around for hours or days. But, the muscle soreness we're talking about here doesn't show up for anywhere from as little as 8 to up to 36 hours after we train. So if can't be lactic acid causing the soreness, what is it?

Modern science points to micro-traumas…

..as the real perpetrator that causes the post-training muscle soreness. Micro-traumas are just what they sound like: small abrasions, tears or otherwise localized damage to muscle fibers-specifically, the membranes and contractile elements. Researchers have taken biopsies of muscles suffering from training-induced micro-traumas discovering that the z-bands were bleeding, causing their function to be disrupted.

The z-bands are filaments that hold the muscle fibers together as they slide over one another while contracting. When they're damaged and bleeding-even though it's microscopic-the muscle fibers become swollen and of course, sore.


They've even found a way to evaluate just how badly the muscles have been damaged by measuring the level of creatine phosphokinase (CPK) in the bloodstream. CPK is normally found inside of the muscle fibers but the when the fibers are damaged the CPK is released into the bloodstream. The higher the level of CPK in the bloodstream, the greater the damage to the muscles, which means more soreness.

Some people say that stretching after you train can alleviate the severity of Delayed Onset Muscle Soreness (DOMS)-which is what it's being called these days. However, knowing what we now know about what causes the soreness, we realize that this just isn't true. While stretching-before and after a workout-is always a good idea, it won't do much of anything to reduce or eliminate sore muscles the following day because micro-traumas are the real source of the pain, not lactic acid.

So is muscle soreness necessary? The answer is that to some degree yes, it is needed. It's the stress or trauma that comes from lifting hard and heavy that causes our muscles to grow and become stronger. If you never train to the point where your muscles are sore the next day then the truth is, you're not training hard enough-and you're not seeing the results you'd probably like to see. On the other hand, ignoring the soreness and forging blindly ahead training "through the pain" is not the answer either. If you don't pay attention to what your body is saying, you'll pay the price sooner or later and wind up injuring yourself-possibly very seriously.

The secret to managing the soreness is two-fold:

1) increase your workload gradually. Don't try and show off by making huge leaps in the amount of weight you're lifting-give your muscles time to adapt. 2

) Allow your body plenty of time to rest and recover between training sessions. Remember, the rest and recovery part of bodybuilding is equally as important as the lifting weights part. It's during this process that you're muscles are actually growing-not when you're working out.

So while it shouldn't really be your goal to completely eliminate training-induced muscle soreness it is important to know that you can manage it and minimize its impact on your body and your training routine.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

Muscle Fiber Types

Muscle Fiber Types - Which Type Do You Have More?
By Mike Westerdal of CriticalBench.com




All muscle is not created equal. It's not something most people give much thought to, but if you're really serious about gaining lean mass, you should. A little knowledge about the different muscle fiber types can go a long way in helping to improve your gains in both size and strength.

First, there are three different types of muscle fiber in our bodies: Type I, Type IIa and Type IIb. Each of these reacts to the "stress" of weight training or exercise differently. The type I fiber is known as a slow-twitch (ST) fiber, meaning that it contracts slowly. Slow-twitch fibers also have a high resistance to fatigue. Both of the type II fibers are fast-twitch fibers (FT-A and FT-B), meaning that they have a quicker contraction time than type I fibers. But unlike type I fibers, they have a low resistance to fatigue.

So what does all this mean and how is it going to help you? The specific combination of muscle fiber types that make up individual muscles determines how each person adapts to weight training. That's why it's easier for some guys to gain muscle than others. Guys who are high in slow-twitch fibers and lower in both the fast-twitch fibers tend to be your long-distance runners and swimmers. That's because of slow-twitch fibers' high resistance to fatigue-they're ideally suited for long-term aerobic activities.


Conversely, guys who are high in fast-twitch fibers and lower in slow-twitch fibers would find it very difficult to run a marathon. These are the guys who are better suited to weight training. The body's composition of fast-twitch A and fast-twitch b fibers will impact the particular type of weight training activities that are the best match for each person. Fast-twitch B fibers produce more power than fast-twitch A and slow-twitch fibers. But, they are also highly sensitive to fatigue so they're recruited when doing explosive movements that aren't sustained for long periods. Fast-twitch A fibers produce more power than slow-twitch fibers but nothing like fast-twitch B-some people refer these fibers as a "hybrid," because they've got characteristics of both.

A Test To Determine What Types Of Fibers Make Up Your Muscle Composition

Unfortunately, the only definitive way to determine exactly what types of fibers make up your muscle composition is with an invasive biopsy. However, there is a way to indirectly get an idea about the fiber composition of your muscles. First, you need to establish your one-rep max (the most weight you can lift for one complete rep). Then, drop the weight down to 80% of your one-rep max and determine how many reps you can do. If you can do more than 12, then you're composition is made up of more than 50% slow-twitch fibers. If you can do less than 7 reps, then your muscle group is likely composed of more than 50% fast-twitch fibers. If you hit somewhere between 7-12 reps, then it's probably an equal split between the two.

The specific combinations of muscle fiber types found in each person are determined by genetics. These are things we can't change about ourselves. What can be done though is that you can tailor your training to focus on developing particular types of muscle fibers-regardless of your combination. Training can not change a muscle fiber from one type to another but it can increase the amount of space a fiber type takes up in a muscle group.

For example, a guy who is high in slow-twitch fibers and low in both fast-twitch types can mix in some high intensity weight training (heavier weights, lower reps) to focus on developing the fast-twitch B fibers. When you train with heavy weights, you recruit-and develop-the fast-twitch B fibers. Exactly how much weight you lift and how many reps you do will be determined by whether your focus is on increasing strength or gaining size.

Similarly, someone who is highest in fast-twitch B fibers can develop his slow-twitch fibers somewhat by mixing in some extended periods of cardio. Weight training with a low or moderate intensity (lighter weights/higher reps) recruits almost entirely fast-twitch A fibers. These are the exercises and fibers that you focus on when your goal is to tone up your body, not go for big gains in size or strength.

In closing, this basic understanding of the different muscle fiber types combined with a little bit of self-knowledge about your particular combination can help you tailor a training routine that emphasizes your natural abilities while also enabling you to develop your other attributes, making for a well-rounded routine that will help you to achieve your specific goals.




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Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

How To Raise Testosterone Levels

How to Raise Testosterone Levels
by Mike Westerdal of CriticalBench.com

Testosterone is a hormone produced by the adrenal gland in both males and females. As we age, testosterone production slows down and the body has a decrease in the amount of free testosterone that is available in the bloodstream. These reduced levels of testosterone can cause a variety of problems including hair loss, irritability, growth of unwanted body hair in women, a reduced libido, and the inability to maintain all of your muscle mass. If you want to counteract some of these problems, there are several ways to increase your testosterone levels naturally so that you can look and feel better.

Raising your testosterone levels can happen if you eat the right kinds of foods. Studies have shown that the proteins in eggs and whey allow the adrenal glands to keep the levels of testosterone in the body steady. Eating fruits and vegetables can also have a positive effect on the levels of testosterone in your body. Because fat contains enzymes that convert testosterone to estrogen, having a lot of fat on your body increases your chances for developing low testosterone levels. Eating fruits and vegetables can help you lose fat and also develop a stronger immune system. Eating meat can also help you to raise your testosterone levels. In a research study, one group of participants ate a vegetarian diet while others ate a diet of meat. Those who ate the meat diet experienced an increase in their testosterone levels. The protein in nuts can also be very beneficial for raising your testosterone levels. Studies have shown that nuts, particularly peanuts, can raise testosterone levels better than other foods.


Weight bearing exercises are also an excellent way to help increase the levels of testosterone in your body. Instead of training one or two of your small muscles, you should concentrate on training large muscle groups to get the maximum effect of these exercises on your testosterone levels. When you are doing these exercises, doing a heavy workload can also maximize the benefits of this type of exercise when it comes to increasing your testosterone levels. Instead of doing many repetitions with a low amount of weight, do five repetitions with a weight that is difficult for you to lift. Working large muscles groups by using a heavy workload has been shown to help with your efforts to increase testosterone levels in your body.

Several ways of increasing your testosterone levels are actually very common-sense approaches to health and wellness. One method of increasing your levels is to limit the amount of alcohol you consume. Consuming alcohol makes your body slow down its production of testosterone and other hormones because it is busy processing the alcohol to clear it out of your system. Another method of raising your levels is to get enough sleep at night. Scientific research shows that people who get a good night's sleep are able to maintain higher testosterone levels than those who are sleep-deprived. If your levels are low, try changing your sleeping habits to get a better night's sleep. Following all of these natural methods of increasing your testosterone can raise your levels and make you look and feel better.

Low Incline Flys

Stimulate Growth With Low-Incline Flys

By Mike Westerdal

Many people not only want to get stronger but are looking to add size to their chest. Think about it, adding more size to your chest effects the appearance of your midsection, and makes your waist look trimmer as well. Of course there are many ways to accomplish this but I have found that the low-incline fly has been overlooked and works great at adding depth and width to the chest.

Many people do the flat dumbbell fly, which hits the central/lower/outer area of the chest. If you adjust the angle of the bench to a slight incline you hit the muscle at a new angle which is a great stimuli for growth. Don't increase the angle too much or you will be using more of shoulders.

That's why I recommend adjusting the bench so that it is at 20-30 degree angle, located somewhere between the flat bench and a normal incline bench. By raising the bench too high you will be using supporting muscles which you don't want to do. See if you can find an adjustable bench at the gym since most incline benches are positioned at a 45 degree angle.

Know that you have the angle of the bench down, let's talk about the motion of the lift. Angle your motion a little upward over the upper end of your chest, as you raise the dumbells. As you bring the weights together you can turn your thumbs slightly towards each other. When performing this lift make sure to lift very heavy and slow for size. When doing this exercise it is easy to tear a muscle if you aren't careful. By lifting slow you also take away any momentum that would have helped you cheat. Although I recommend you lift heavy, start off with lighter weights to get the form down.

Once you can do ten reps with ease start using heavier weights. You'll be surprised how much mass you can add to your upper, outer chest simply by making some adjustments, to an exercise you're probably already doing.

NEW Release - The Critical Weight Gain Program
How To Gain Muscle Weight Fast

"WARNING: Do not order if you if weigh MORE than 165 lbs. The training methods used in this program produce rapid muscle gains and may cause stretch marks due to the extreme nature of the program."

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight?

With the Critical Weight Gain Program! Read more about this amazing
muscle weight gain program.

Critical Weight Gain Program

WARNING" : Do not order if you if weigh MORE than 165 lbs. The training methods used in this program produce rapid muscle gains and may cause stretch marks due to the extreme nature of the program.

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES And Gain 35+ Pounds Of Muscle Weight In The Next 12-Weeks GUARANTEED!

"I'll show you how to plug all your muscle building desires into my instant muscle weight gain formula. Want an extra 25-35 lbs. of muscle? Just plug your information into my formula and PRESTO, your body is instantly transformed right before your eyes!"

DISCLAIMER: What I'm about to reveal will piss a lot of people off. Supplement companies, bodybuilding magazines, health club owners, GNC, and so called "experts" won't like what I have to say because it turns the muscle building tables in your favor. Once you discover these secrets you won't be at their muscle building weight gain mercy anymore!
From the desk of Bryan Kernan (Critical Bench Consultant)


March 29, 2009
Dear Future Easy Muscle Gainer,
Imagine you had a "paint-by-numbers" formula for gaining muscle at your disposal.
Anytime you wanted to gain muscle weight fast...you'd simply plug in your personal numbers... and presto you'd reach ALL your muscle building goals automatically.
Want an extra 25 lbs. of muscle? Just use the formula.

Going to the beach soon...and you've only got 4 weeks? Use the formula.
Want to look good when you go to the pool, club, or mall? Use the formula.
Have your eye on a HOT WOMAN who doesn't give you the time of day? Use the formula.
Each time you wanted to make a shocking transformation you could go back to this muscle building weight gain formula again and again.

Oh Man! Just think of the things you could do...
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And much more...
Is A Muscle-Building Formula Like This Possible?

If you'd have asked me 3 years ago if a muscle building formula like this existed I would have said BULL SH*T.

And I've yet to see anything else to change my mind.
That is until study after study started coming out showing different tricks and techniques which proved to be very powerful muscle builders that can help you pack on weight.
It started off with the one in the British Journal of Cancer about a simple supplement formula which packed on 6.6 lbs. of muscle on cancer patients--while they were losing weight!
Then more studies came out...

Like the one on how to increase your growth hormone and testosterone levels all naturally (inside your body) with a particular "style" of workout.
I Started To See A Way To Combine The Muscle Building Power Of These Tricks And Wanted To See If An Automatic Muscle Weight Gain System Which Would Work--Even On The Skinniest Of Guys...

A system so powerful it can overcome your skinny genes with the flip of an anabolic switch.
Once "flipped" your body would unleash a flood of muscle building hormones through out your entire body--turning you from a hardgainer to an easy gainer within 24 hours.
And the best part is...the skinnier you are the better this system works.
There's one HUGE benefit to being skinny the bodybuilding experts, magazines, and websites have overlooked.

And this benefit allows you to use your skinny genes to literally unleash a muscle growing machine within your body.

In the next 5 minutes I'll reveal to you the muscle weight gain system that will do just that.
New "Sure Fire" Weight GainSystem Discovered By BatonRouge Mystery Man
First, though, let me introduce myself.

My name is Bryan Kernan. You may know me as bodybuilding author, and I'm happy to say I've had some success as one. Not to brag but, I've personally helped over 10,000 bodybuilders worldwide with my bodybuilding nutrition, training, and supplement secrets.
I've authored 3 books on bodybuilding:
Bodybuilding Supplement Secrets Revealed
Instant Cuts
And Bio-Genetic Bodybuilding
But here's the part about me that will interest you most...

I've kept most of my top "breakthrough" muscle building secrets to myself. I did it because quite frankly it's one of the reasons other bodybuilders seek me out for advice. My bread and butter so to speak. Revealing these secrets would be like shooting myself in the foot.
But all that has changed...

I'm now revealing all my top muscle building secrets on instant muscle growth.
Why am I doing this now? Because the bodybuilding industry has "sprung up"with a lot of me too competitor's and I've got to up the stakes.

That's why I am the only person who will tell you these muscle building secrets. I can piss off anyone I want and not have to worry about it. Before I would have to worry about the magazines and whether they would allow my information to be published because it went against their supplement sales, but NOT ANYMORE!

I reveal all my jealously guarded muscle building secrets in my new 12-Week weight gain system called The Critical Weight Gain Program. These are the same secrets used by those on the inside to grow muscle and pack on the pounds quickly and easily without any risk.
I sent my program to Critical Bench owner Mike Westerdal and he was so estatic about it he wanted to help me make it even better. We decided to start a joint venture together launching the best weight gain system available. Mike told me customers have been begging him for this information for years now. I know, enough about the background. You want to know what the weight gain system includes, well read on...

The Critical Weight Gain Program is a high-speed weight gain program for skinny guys who can't gain weight.

The reason it works so well is because it combines nutrition, weight training, and supplements into one powerful program.
Here is what you will discover:
Part 1- The Critical Weight Gain Nutrition Program
Find your resting calorie burning power
Discover your activity level
Add in calories for muscle growth
Part 2- The Critical Weight Gain Training Program
Discover 2 exercises a top powerlifting gym credits for adding up to 40 lbs. of muscle
How to unleash buckets of testosterone and growth hormone into your body with these training principles
Part 3- The Critical Weight Gain Supplement Stack
New supplement will put up to 20 lbs. of muscle on your body in only 8 weeks!

A Completely Different Approach To Weight Gain That You Can Use To Pack On Up To 25-35 lbs. Of Muscle In Only 12 Weeks!
Detonate your muscle growth rate by tricking your body with these nutrition, training, and supplement secrets:
How to gain as much weight as you want with this "3 x 5 index card trick" . Now you can trick your body's nervous system into gaining all the muscle you want. Want to gain 25 lbs. of muscle? Simply plug your goal into this system and presto your body will automatically reach your goal-without even having to think about it!

The secret muscle weight gain discovery made while eating at McDonald's that will pack muscle on the skinniest of guys without getting fat
What out of date supplement helped me put 9 lbs. of muscle in 2 weeks and became the muscle building magic of this weight gain program
How to use the 3-Part Ultimate Weight Gain Formula to guarantee your body packs on muscle whether it wants to or not! All successful bodybuilding programs are based on this principle. If you've tried everything and nothing seemed to work you've been violating this rule and here's how to fix that!

Details of the exact step-by-step process I went through to gain 7 lbs. of muscle in only 7 days! And I actually looked leaner than I did the 7 days before I used this trick
What a scientific study revealed about taking protein that can switch you from a hardgainer to an easy muscle gainer overnight! (Hint: Most experts recommend far too low a protein intake. If you are taking 1 gram per pound of bodyweight and stil not growing here's why)
The one huge mistake all bodybuilders make in their diet that guarantees they won't gain an ounce of muscle... and how to turn it to your advantage that will give you an instant muscle boost in the first 7 days you start using it

A simple trick not 1 in 1000 bodybuilders know about that will guarantee you an additional 1-2 lbs. of muscle weight a week
9 "anabolically charged natural foods" that will help you gain more muscle than anything else you could use, including creatine, prohormones, and any other bodybuilding supplement on the market!

More than 52 different all natural foods that can release the ultimate anabolic hormone for muscle growth in your body
How to use the "customization principle" to over ride your body's desire to stay the same weight. This is the one mistake all bodybuilding nutrition experts make and once you correct it you can easily gain up to 3 lbs. of weight a week!

A simple trick to pack on up to 10 lbs. of muscle in only 5 weeks when you add this one ingredient to your diet. It's in your fridge right now and can switch your bodybuilding into overdrive once you start using it

"There are so many myths and lies about gaining mass on the market! Being a results oriented, type A, so-it-my-selfer - I had become so overwhelemed with confilcting supplement, diet and exercise information that I almost gave up my quest for increased muscle mass.
That was until I discoverd The Critical Weight Gain Program. Following the principles outlined in this system I gained over 20 lbs. of beefy, muscle mass in less than 30 days! Today I have amassed over 57lbs and use my newly earned 'jacked status' to compete for my Strongman Pro Card. To compete against the other heavy weights I need the extra LBS. This system is The Real Deal!"

Check out my pics and judge for yourself.
Elliott Hulse, CSCSOwner of Strength CampCertified Personal Trainer / Strength CoachStrongman Competitor

How would you like to grow new muscleevery time you go to the gym?Would you like to be able to see your body change every time you look in the mirror? Now you can with these never before revealed training secrets no one shared with you before:
What is the maximum time limit you should use to stay in the gym. WARNING: If you go over this limit you will actually lose muscle weight!

Discover these 2 exercises the top powerlifting gym in the world uses to gain 30-40 lbs. of muscle
How to structure your workout so you gain maximum muscle and get ripped at the same time by cutting this training variable in half
Why you should never follow the training routines in the bodybuilding magazines and discover the training programs they don't feature in the muscle mags which produce amazing results!
There's so much information, I couldn't possibly list it all here. And that's why I'm offering you my private collection of 235+ muscle building tips on a completely risk-free basis. It's my new 181 page E-book called the The Critical Weight Gain Program.
With this information you will get the exact system I used to acheive these goals. You'll have the satisfaction of watching your body transform from day-to-day with your new muscle growth.
You'll join a select few who know how to use supplements, training, and nutrition to get their body's to do anything they wish.

My system is yoursRisk-Free
Here's the best news of all: you made it here just in time to take advantage of an unprecedented offer. (But please don't tell my existing customers about this.)
It's part of a marketing test that's got my accountant up in arms; he thinks I'm crazy to offer this below our normal risk-free price of $99.95. But because the internet has reduced many of our costs, I'm doing a test and passing our savings on to you. Depending on how it affect sales, we may or may not continue the special discount.

However, if you order this e-book online it's yours risk-free for only $47 . (less than what most of you will spend on one bottle of supplements) And trust me, any one of my secrets will pay for it, or you can return it for a 100% refund. (Read the details of my guarantee below.)
And just to make sure I give you more value I'll throw in5 bonuses valued at least $118.00 if you order today!

5 "Special Report" Mass Building Bonus Items
Bonus #1: A "Fool's Idea" Weight Gain Trick
This little trick is for the dedicated only. A lot of bodybuilders will not even attempt to try this for fear of having to put too much effort into their bodybuilding efforts. That is a shame. This little trick alone could change your bodybuilding progress forever.
If you are currently stuck at the same body weight then this is the trick for you. Blast through your weight gain rut and gain at least 1 lb. of muscle per week with this secret Value ($20)
Bonus #2: Insane Muscle Gain
Avoid The Top 20 Ways To Screw Up In The Gym. Watch your body change so fast your family, friends, and enemies will wonder what you are on. They will beg you to reveal this secret. Donated by expert personal trainer Vince Delmonte as a bonus item for our weight gain package.
Value ($20)
Bonus #3: The Perfect Rep
How To Optomize Your Body For Muscle Growth by industry Expert Will Brink. This e-book looks at the technique Brink has used to succesfully increase muscle mass and the mind-muscle connection with his clients. Many of Brinks clients have seen results in the mirror within 72-hours of applying techniques covered in this report.
Value ($17.99)
Bonus #4: 19 Tips To Gain 5 Lbs
Gain 5 Lbs Of Muscle In 28 Days Or Less. This report by Marc David is the quickest and easiest way to learn how to avoid making those simple mistakes that all people who bodybuilder seem to make either when they are just starting out or just never figured out the simple fundamentals. Inside this magnificent work you'll get the top questions all bodybuilders ask when they start to learn about fitness and bodybuilding.
Value ($25)
Bonus #5: Mass Building Sins
Jason Ferruggia is one of the most popular Critical Bench authors. His eReport covers, The Top 20 Mistakes That Kill Your Muscle Gains...And How to Avoid Them. It's a controversial report about the biggest mistakes people make when trying to build a ripped, muscular physique.
Value ($35)
When you click on the button below, you'll be taken to a secure order page for your credit card information, We use a third party secure processing company so your order information is kept completely confidential -- only the processing company and your credit card company access the information.
Your order is processed immediately, and you'll get access to the e-book right after you fill out the form. You will also get receipt for your purchase with a transaction number sent to you by email.
When you get the e-book, scan it a couple of times and read the parts that jump out at you right away then go back and read it cover to cover. Try some of the strategies for a few weeks. You'll notice a difference in the mirror right away. You'll use the e-book as a constant reference on your way to all your muscle gain goals.

It always amazes me that so many guys enter the gym without a sound plan to pack on muscle!
No...reading an article in a muscle mag about how some steroid-juiced pro somehow managed to "naturally" build a huge physique and then attempting their training program will NOT (I repeat...NOT) get you to the body you're looking for...
...but Mike and Bryan's "Critical Weight Gain Program" WILL!
So many guys I train are looking for the "magic routine" that will blow up their pecs and end up missing out on the TRUE "anabolic factors" that are PROVEN to produce results.
The Critical Weight Gain Program cuts through all the B.S. and thrusts your muscle gains into overdrive by providing a strong foundation for proper nutrition, supplementation, and yes...how to kick your own ass in the gym with an exercise program that's NOT for "little boys".
Great work Mike and Bryan! - Jeff Anderson Creator of the Optimum Anabolics Program

Guys are you kidding me? This is great stuff. When you asked me to review your new program I figured I've been in the industry for 25-years I'm not going to learn anything from these young guns.
Well I was wrong. After reading so much crap over the years I'm glad to see someone is finally telling the truth instead of trying to sell some new fad or easy way out. Seriously, I'm impressed.
The results speak for themselves, I figured why not give it a try....I wanted to get big again like I was when I used to compete in powerlifting. In 12-weeks I put on 25 pounds of muscle without increasing my bodyfat level. I weigh 240 now which is what I've been wanting to weigh and one thing is for sure, my girlfriend isn't complaining about my new physique. Thanks, this program is legit!
Tony SpottoOwner of TheBenchPress.com

"I highly recommend the Critical Weight Gain program. Mike Westerdal and Bryan Kernan reveal the training and nutrition secrets that work like crazy for gaining muscular bodyweight fast. And they make it easy for you to stay on track. Everything you need for bigger muscles is presented in a step by step fashion. The program definitely works if you work it."
Daniel GallapooOwner of DrugFreeBodybuilding.comProfessional Muscle Writer
Still Not Sure? Here's My 100%, Walk Away,"No Hard Feelings," No Fuss, FullMoney Back Guarantee!
I'm so convinced that you'll be absolutely delighted with youre-book that I'm prepared to give you an iron-clad, 60-day, "Take-It-Or-Leave-It," totally outrageous GUARANTEE.
This "impossible-to-turn-it-down" guarantee is simple:
Try our 12-Week Critical Weight Gain Program out for a full 60 days, read through the entire e-book, download all of the bonuses, and use the step-by-step worksheets.
If you don't gain huge amounts of muscle you can get every penny back. In other words, if you're not totally delighted with the techniques you've learned, drop me a line...
I'll refund your $47, right there, on the spot!
Simply put, I'll gladly issue you a refund and we'll part as friends, no harm done. What could be fairer than that?
If you order nowyou are getting the complete packagevalued at $165 for only $47
Title
Included For FREE In This Offer
Cost if Bought Seperately
Critical Weight Gain Program
$47
Weight Gain Trick
$20
Insane Muscle Gain
$20
The Perfect Rep
$17.99
Tips to Gain 5 LBS
$25.00
Mass Building Sins
$35.00
TOTAL if bought seperately:
N/A
$165.00
Hurry and order now before the price goes up! With all these power packed muscle building weight gain tips I'm going to be raising the price back to $99.95 soon so you must act now!
If you want the guaranteed price of only $47 thenyou must take action today. Click here to order instantlyonline with the secure order form.
Order Over Our Secure Server
Critical Weight Gain Program - Only $47 Includes All Bonuses - A $165 Value
Yours For A Monster Body,Bryan Kernan & Mike Westerdal
P.S. : Think about what this inforamtion is worth to you. The $47 you invest is less than 1 supplement bottle and a bargain compared to what it would cost to have a customized weight gain program designed for you from a persoanl trainer let alone an expert like me.
P.P.S.: Still unsure? I believe this information can change your life. Thats why I'm going to tell you what you will be missing if you don't order now.
"As a bodybuilder I like to put on weight during the off-season. This way I can bulk up and than trim down before contest time. The nutrition aspects of the Critical Weight Gain Program are exactly right. You really can decide what you want to weigh and make the necessary adjustments.
Hey getting big isn't easy, but it's also not as hard as many people make it. I recommend this program to anyone that has been called "skinny" or anyone who tries to gain muscle weight but has a hard time."
Dwight DiMartinoCompetitive Bodybuilder/Personal Trainer
"I was one of the first people who got to try the Critical Weight Gain Program. I'm the kind of guy, I like to stay cut and don't want to get too huge. At the same time though it's hard for me to put on muscle mass. I figured this program would make me bloated but it didn't. I put on some good muscle and still feel lean.
You want to put on some size? Than use this program!"
Dave AgostiniBodybuilder & Powerlifter
"Bryan & Mike your Critical Weight Gain System is the perfect solution for anyone that doesn't have the time to figure things out on thier own. You've got it all figured out from training to diet to supplements. I recommend this program to my gym members trying to gain muscle and to bodybuilders trying to go up a weight class. Exercise selection is excellent! The bonus products alone are worth the investment. If you're even thinking about trying this program, I encourage you to give it a try. You won't regret it when you look in the mirror."
Brian CannoneBodybuilding PromotorHealth Club ManagerPresident of FitnessAtlantic.com
"It's incredible how fast these muscle gaining techniques work. Your body will feel like it's in an anabolic state and responds more effectively to everything you do. There are a lot of guys out there that know their way around the weight room, but have no clue how to properly fuel their bodies for growth.
If you're having trouble putting on those last 10 pounds or you need to put on 35 pounds you can definitely benefit from using the Critical Weight Gain Program. The tips in this eBook are used by a lot of guys I know to bulk up and put on muscle mass. Thanks for a great system!"
Brian CarrollPro Division Powerlifter
WARNING:What happens to you if youdon't order now
1. You will miss out on a proven weight gain program. Everyone else who orders will get ahead of you by gaining more muscle. When it's time to take your shirt off at the beach you will regret that you didn't order this.
2. The price will rise! That is a fact. I am using the $47 as a promotion price to get started and since this information is in e-book form there are no printing costs for me. But if people start asking for it in hard cover form I might discontinue the e-book and print out a hard copy version. If I do this the price will go up to $97.
3. This offer will not last, but if you order now, you'll be guaranteed to get all future additions and updates at no extra charge and you'll get all bonuses reports too. These alone are worth more than the $47 you will invest. Don't miss out - order now!
To quickly get your e-book click on the link below to go to the secure order form:
If you want the guaranteed price of only $47 thenyou must take action today.Click here to order instantlyonline with our secure order form.

Order Over Our Secure Server
Critical Weight Gain Program - Only $47 With $118.00 Worth of FREE BONUS GIFTS!

Note: The Critical Weight Gain Program is a downloadable eBook. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. The eBook format is adobe acrobat PDF.