Mass_in_a_Flash

8/12/2019 Mass_in_a_Flash

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Mass in a Flash 1

Copyright 2011-Alain Gonzalez-All Rights Reserved http://www.Ms!leMonsters.!o"
http://c/Users/Alain/Desktop/%20http://www.MuscleMonsters.comhttp://c/Users/Alain/Desktop/%20http://www.MuscleMonsters.com


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Mass in a Flash 2

MassIn

A

Flash

Copyright #oti!e

Published By:

Alain Gonzalez

101$% &ast"ar Co""ons 'lvd

(rlando Fl) $2*2+

Copyright 2011 All "aterial in this gide is) nless

otherwise stated) the property o, Alain Gonzalez. Copyright and

other intelle!tal property laws prote!t these "aterials.

Reprod!tion or retrans"ission o, the "aterials) in whole or in

part) in any "anner) withot the prior written !onsent o, the

!opyright holder) is a violation o, !opyright law.



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Mass in a Flash $

Disclaimer

All the information in Mass in a Flash is foreducational and resource purpose only. It is not

a substitute for or an addition to any advicegiven to you by your physician or health care

provider.

Consult your physician before making anychanges to your lifestyle, diet, or eercise

habits. !ou are solely responsible for the "ayinformation from Mass in a Flash# is perceivedor utili$ed and so, you do so at your o"n risk.

In no "ay "ill Alain %on$ale$ or any persons

associated "ith MuscleMonsters.com or Mass

in a Flash be held responsible for any in&uriesor problems that may occur due to the use of

this e'ook or the advice contained "ithin.



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Mass in a Flash

ale (, Contents

Chapter 1

reparing to Grow age +

Chapter 2

&at or ay 'ig age 3

Chapter 3

4nea5y ri!5s ,orContinos Growth age 1*

Chapter 4

Growing in or 4leep age 2+

Chapter 5

Mass 6n a Flash or5ot age $0



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Mass in a Flash 7

water$, and say #a notepad and pencil$. Before you can

understand why a pad and pencil are so important, youmust understand how and when the body creates muscle.

That didnt really make much sense did it& Thats fine, it

will in just a few moments.

How to Build Muscle

'ou see, when you put strain on your muscles from lifting

weights, your bodys natural reaction is to want to create

bigger and stronger muscles in order to perform the said

acti!ity again. f you walk into the gym on the following

scheduled day and perform the same workout using the

same amount of strain, your body will find no reason tochange because it has already adapted. "o how do we get

our body to change again& (ell its easy, simply add more

strain than your body is used to and send it back into its

natural reaction of wanting to grow. 'our main focus e!ery

single time you step foot in the gym should be to

outperform your last performance. (hether you areadding additional reps without sacrificing sets, adding sets

without sacrificing reps, increasing the weight without

sacrificing reps or sets, or decreasing rest time in between

sets, you are increasing the total !olume. This is when the

pad and pencil comes into play. t is crucial that you are

tracking all of your workouts so that you are not wasting



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Mass in a Flash %

your time at the gym. Bring your last workout stats to the

gym to gi!e you a goal of what you must perform thissession to ensure continuous muscle growth.

What exactly am I keeping track of?

). The workout performed

*. The amount of weight on the bar+ machine. The amount of reps performed per each set

-. The amount of sets performed

nce you ha!e finished your gym session and ha!e all of

the items listed abo!e, you can tally up the total amount of

weight per e/ercise.

or e/ample, if you performed - sets of s1uats2

"et ) 3 )4 / )0 5 ),40 lbs

"et * 3 )4 / 8 5 ),080 lbs

"et 3 )4 / 8 5 ),080 lbs"et - 3 )4 / 6 5 8)0 lbs

Total 7ounds 5 -*0 Total lbs

'our goal for your ne/t s1uat session is to increase the

amount of total pounds lifted. recommend attempting to

outperform each set to ensure the total !olume is



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Mass in a Flash *

increased.

Lets get started

ow that we ha!e gone o!er one of the most !ital steps

toward building muscle for skinny guys, we can start to sink

our teeth into the meat and potatoes of this program. f

you are tired of being skinny and are really serious aboutpacking on some serious muscle, then it is e/tremely

important that you follow this guide step by step for

optimum results. can tell you from personal e/perience

that changing your body is more than just that, it can

potentially change your whole life as it did mine. (ith

reaching fitness goals comes absolute confidence toaccomplishing other things you may ha!e ne!er thought

possible. The attention you will get from your peers and

others will be indescribable. The energy you will feel from

li!ing a healthy lifestyle will completely gi!e you a new

!iew of what life is all about. Being able to keep up with

your kids alone is one of the greatest rewards you can gi!eyourself. Think about getting compliments from your

girlfriend or wife that you ha!e ne!er heard before. 9re

these the types of things you would like to achie!e& (ell

then let me help you change your life for the better just like

did mine.



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Mass in a Flash 3

!at

"our Way

Big

(hen it comes to packing on serious amounts of muscle

mass, dieting and nutrition may !ery well be the most

important factor. o matter how much you train, no matter

how many hours you spend in the gym, no matter how

many supplements you consume, if you are not fueling

your body with the right nutrients, creating new muscle

will become impossible. Think of it as building a house, you

can stack bricks for hours but until you ha!e added cement,

the bricks will slowly fall apart. 'ou see, while most weight

lifters can focus solely on counting calories, for us

hardgainers it gets a little more complicated than that.

ow used the word complicated but please dont be

alarmed, used this word only in comparison to something

as simple as counting calories. or us, counting calories is

only one of the few focal points when it comes to eating

our way big. ther factors include knowing how many

calories from each type of nutrient :carbohydrates,

proteins, and fats;, how many meals they should be broken

down into, and when the most important meals of the day



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Mass in a Flash 11

?aily @alories for Auscle


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Mass in a Flash 12

calculate by simply looking at the nutrition label on your

food. (ith that being said, here is the simple formula that

e/plains how calories con!ert into grams. Enowing how

many grams of each type of calorie you should take in will

make calculating AU@C easier.

#arbohydrates)- grams per calorie

*rotein)- grams per calorie

'at)8 grams per calorie

@alories from carbs :+; - 5 amount of carbs you will

consume in grams

@alories from protein :+; - 5 amount of protein you willconsume in grams

@alories from fats :+; 8 5 amount of fats you will consume

in grams

Muscle Building %iet

ow that we are aware of how much we should beconsuming on a daily basis, we can mo!e onto another

!ery important step when it comes to eating your way into

the body of your dreams. (ith that being said, eating 6

well balanced meals per day is ideal when building muscle

mass. "preading your daily caloric intake into 6 different

meals will gi!e you a good balance of the necessary



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Mass in a Flash 1+

simple carbohydrates in our post workout meal+shake in

order to create more energy fast and stop these catabolic

effects dead in their tracks.

"our post workout shake,meal should consist of)

'our body weight :/; .*4 5


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Mass in a Flash 17

but unless you are eating the right amounts of the right

foods, chances are that you will pack on fat and achie!e an

unwanted bloated look.

Muscle Building %iet &ricks for #ontinuous Growth

9nother !ery important factor when eating to build siHe is

knowing when to eat and what to eat at the right time.

will not argue that breakfast is the most important meal of

the day, but will say that the meals consumed following

your training are most crucial when packing on pounds of

muscle. There are three phases following your gym routine

that could make or break your gains and must be taken full

ad!antage of for ma/imum results.

*hase -3 )4 minutes following your intense workout

session.

This is easily the most important of the three because this

determines how effecti!e the ne/t two phases are. t is

important to follow the post workout nutrition listedabo!e.

*hase .3 )3 hours following phase ).

This is the phase where your body needs high 1uality

protein, comple/ carbohydrates, and little to no fat



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Mass in a Flash 1%

whatsoe!er. This is the growth stage that will allow your

body to take ad!antage of the anabolic phase :phase );

and continue to rebuild the muscle that was broken down

at the gym pre!iously. ?uring this hour phase you should

be able to consume * full meals consisting only of high

grade protein and high 1uality carbohydrates from wheat,

whole grains, or !egetables.

*hase /3 known as the reco!ery stage takes place for *

hours following phase *.

?uring this two hour reco!ery stage, your meals should be

duplicates of what you consumed during phase *. nly this

time we will include fats from natural sources. This will

slow down the digesti!e process and allow your body towork on reco!ering and rebuilding muscle for a longer

period of time.

!at big0 be big

ollowing a proper muscle building diet like the one ha!e

pro!ided will allow you to notice gains on a weekly basis ifaccompanied by an effecti!e gym routine. "o long as you

consume a clean healthy diet, you will allow your body to

build mass while keeping fat le!els low year round.



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Mass in a Flash 1*

$neaky &ricks

to

#ontinuous Growth

This is the section of this course that will gi!e you the

information you need in order to bust through those skinny

genetics and allow you to build muscle faster than you e!er

thought possible for your body type. Belie!e it or not,

there are certain things you can practice that will allow you

to keep your body in a growing state, turn your body into a

fat burning machine, and increase the most importantmuscle building hormone your body can produce naturally.

ollowing the Ieat your way bigI diet along with a

consistent workout routine and these few steps, will allow

you to yield steroid like results without the pills, injections,

or nasty side effects.1nabolism

irst things first, anabolism is the state in which your body

is growing. f you can manage to keep your body in an

anabolic state as much as possible without steering into



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Mass in a Flash 13

catabolism, you will almost double the rate in which you

are creating new muscle. ne of the main reasons

ectomorphs ha!e a problem building muscle is because

their metabolism is so fast naturallyJ they are more

susceptible to being thrown into catabolism. @atabolism is

the e/act opposite of anabolism, this is the state in which

your body is breaking down and wasting muscle or

necessary calories. The main periods of the day where your

body will be thrown into a catabolic state are o!er night in

your sleep, and during or immediately following your

workout. >et me share these !ery simple but effecti!e tips

that will allow you to a!oid any catabolic reactions as wellas keep you in a growing state practically *-+=.

1(oiding #atabolism in "our $leep

The a!erage person sleeps for about =3)0 hours per night.

This means that we are fasting for =3)0 hours e!ery night.

(hile we sleep, our body burns calories in order for us to

breathe, keep our blood circulating, adjusting our hormone

le!els, and repair growing cells. Cere is the problem, once

your calories from usable and stored energy are gone, your

body will start to break down your protein and muscle in

order to create more energy. "imply put, without



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Mass in a Flash 21

). 03-0 grams of whey protein with milk :casein;.

*. @omple/+"low releasing carbohydrates.

n this case, the protein and casein work the same way as

in your bed time meal. The casein slows down the release

of the protein and distributes it e!enly throughout your

workout for an e!en flow of energy. "ame with the

comple/ carbohydrates, they are slow releasing alsoallowing your body an e!en flow of energy throughout the

workout while a!oiding any catabolic effects.

1(oiding #atabolism *ost Workout

ha!e already gone o!er this in the IDat 'our (ay BigI

section. t is crucial that you follow the post workoutnutrition section in order to take full ad!antage of this

important muscle building state called anabolism. 7roper

post workout nutrition is by far the most important part of

staying anabolic and allowing your body to pack on muscle

faster than e!er. Being that ha!e already gone through

this area in the IDat 'our (ay BigI chapter, will simplylea!e you with the formula for your post workout meal.

What $hould I #onsume *ost Workout?

). 'our body weight :/; *.4 5 7rotein in


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Mass in a Flash 22

&he Mother of 1ll Muscle Building Hormones

Testosterone is )00% by far the most important hormone

your body can naturally produce to yield steroid like results

without the negati!e side effects. Think about it, steroids

simply increase your testosterone le!els significantly. Those

hormone igniters people spend 403)00 dollars on at the

local Inutrition shopsI, they claim to increase testosteronele!els as well. "o why spend hundreds of dollars on a pill or

injection that can cause unwanted imbalances and+or

horrendous side effects when you can increase your

testosterone le!els naturally :for free; while a!oiding any

unwanted reactions from your body. This hormone that we

naturally produce is classified as an anabolic steroidbecause it will bulk up body tissues and encourage the

retention of protein by the body. f your goal consist of

packing on massi!e amounts of lean muscle, increasing

your testosterone le!els naturally is e/tremely crucial.

ot only will increasing your testosterone le!els allow you

to put on incredible amounts of muscle, but it will also2

FTurn your body into a fat burning furnace

F>ower the risk of high blood pressure or heart attack

Fncrease libido

Increase &estosterone Le(els +aturally



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Mass in a Flash 2$

@ompound D/ercises2 @ompound e/ercises are hea!y

workouts that target more than one muscle group at a

time. These intense lifts will promote the release of

testosterone fast and effecti!ely.

Train >egs2 The legs are not only one of the largest muscles

in the body, but training them is associated with TCD

largest muscle in the body :gluteus ma/imus;. Training yourlegs e1ually to your upper body is e/tremely important

when building muscle. Cea!y lifts like s1uats, dead lifts,

and leg press allow your body to produce massi!e amounts

of testosterone as well.

oods that ncrease testosterone2 Belie!e it or not, there

are actually a substantial amount of different foods thatwill increase testosterone le!els in your body naturally.

These foods include a(ocado0 oysters0 yogurt0 cottage

cheese0 and high 2uality protein meats3

&estosterone can also be increased naturally by)

F(orking out e!ery other dayF@onsume a high protein diet

F"leeping 8 hours per night

Eeeping your body in an anabolic state while promoting an

increase in testosterone will allow you to put on siHe faster

than e!er. 'ou will realiHe the e/tent of the progress when



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Mass in a Flash 2

your close friends are 1uestioning whether youKre reaching

your goals naturally or not. Aake sure to follow e!ery step

and take ad!antage of any opportunity your body has to

become anabolic and produce more muscle building

hormones.



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Mass in a Flash 27

someone in phenomenal shape, think to yourself 5whoa

that guy must eat great0 train right0 and sleeps like a

bear4.

realiHe that telling someone who is a beginner and is

hungry to start training hard that 3- days per week in the

gym is all you need wont be easy. f course this person is

going to assume that am being conser!ati!e and that

dont realiHe how prepared he is to bust his butt in the gym

6 days a week. "o then what& Ce figures he will take my

training routine and just double his gym schedule for

better and faster results.

n reality, thats just not how bodybuilding works. (hile we

are in the gym lifting hea!y weights we are not building

muscle, instead we are breaking the muscle down. Auscle

is created while we rest and mostly in our deep sleep.

6(ertraining can cause7Fatigue

F?epression

Fncreased @ortisol

F?ecreased blood glutamine



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Mass in a Flash 2%

F?ecreased Testosterone

!ertraining happens when your muscle tissue incurs more

damage than it can repair. (hen you lift weights, the goal

is to damage the muscle a bit in hopes that it will be

repaired and made larger and stronger while you rest. f

you do not allow your body the necessary rest in order to

rebuild the damaged muscle, it will result in o!ertraining.

How Much 8est %oes "our Body +eed?

The amount of rest a person needs in order to rebuild

muscle is determined by the indi!iduals diet, genetics, and

stress le!els.

or the sake of keeping things simple, someone following

this program :including diet; will need at least *- hours of

rest time between gym sessions for best results.

How to a(oid o(ertraining)

FEeep your workout under 40 minutes long

FTake a one week break e!ery 83)* weeks

F(orkout no more than 4 days a week

n order to reach your muscle building potential, it is crucial



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Mass in a Flash 2*

that you respect the !alue of getting the proper amount of

rest. f you are someone who is on a good workout

program and following a healthy diet but are failing to see

results, recommend taking )3* more days off per week to

take ad!antage of the muscle rebuilding phase that occurs

during rest and sleep.

When %oes the Most Growth 6ccur?

The most important part of resting to build muscle is

1uality sleep. Aost people re1uire 8 hours of LU9>T'

sleep per night. (hen it comes to sleep, 1uality is more

important that 1uantity. There are people considered#good sleepers$ who can get by with less hours simply

because their sleep is of a higher 1uality.

How #an I &ell If I am not Getting 9uality $leep?

F'ou are ha!ing trouble waking up

F'ou are hitting the snooHe button

F'ou feel groggy with little to no energy

How #an I Increase My $leep 9uality?

F?ecrease water intake a couple hours before bed



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Mass in a Flash $0

Mass

in a

'lash

Workout

ow that you ha!e all the necessary information needed tounderstand how to build muscle at a faster rate than you

thought possible, its time that share with you a !ery solid

workout regimen to compliment e!erything else. This

workout is made up of nothing but big testosterone

enhancing compound lifts that will target e!ery single

major muscle group in your body for incredible strengthand mass gains. This workout along with all the tips and

tricks ha!e shared with you throughout this report

allowed me and numerous students to gain *0 pounds of

solid muscle in a short 6 weeks. feel confident that gi!en

the information am sharing with you in this book, you can

accomplish those same results and benefit from all theperks of being in great physical shape. Before just throw

the workout routine at you, there are a few !ery important

things you should know in order to recei!e the best results

from this routine.



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Mass in a Flash $2

$trength0 density0 some si:e)=3)0 reps

$i:e))*3)4 reps

:9ccording to the list abo!e, follow the proper rep range

for your personal fitness goals.;

Mass in a 'lash Workout Guideline)

Gemember, this is a )* week program that will help you

pack on a serious amount of mass if followed properly.

9fter )* weeks recommend taking ) week off and

continuing with my IBony to BrawnyI routine to make sure

your body does not adapt and continues to grow at an

e/treme rate.

'our main goal when walking into the gym e!ery session

should be to outperform your last performance. This is

called progressi!e o!erload and it will ensure that you are

adding enough strain to force your muscles into growth.

ne way you can ensure progressi!e o!erload is to use the

same amount of weight as your pre!ious workout only

adding an additional )3* reps. 9nother tactic to make sure

you are increasing intensity is to add *.434 pounds to the

gi!en lift and performing the "9AD or AGD reps per set.

http://www.gainweightfastonline.com/http://c/Users/Alain/Desktop/%20http://www.MuscleMonsters.comhttp://www.gainweightfastonline.com/http://c/Users/Alain/Desktop/%20http://www.MuscleMonsters.com


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Mass in a Flash $$

There will be two sets of similar workout routines. Ay

recommendation to you is, alternate e!enly between the

two. 'ou AU"T take one *- hour rest in between e!ery

workout session. To put it simply, you should be working

out once e!ery other day. eel free to take one e/tra day

off e!ery other week for best results.

How Many $ets *er Workout?

Week -;)- sets per workout

Week ;-.) 4 sets per workout

How Much 8est between $ets?

Week -;


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Mass in a Flash $

?ips+ (ide


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Mass in a Flash $+

1bout the 1uthor

Alain Gonzalez is a personal trainer) "i8ed "artial arts

!o"petitor) ,ree lan!e writer and ,itness !onsltant who hasdedi!ated his li,e to helping others "eet their ,itness goals.

9is trans,or"ation has een ,eatred in arti!les on wesites

all over the internet and has given hope to !ontless

hardgainers all over the world.

Ce is the founder of www.MuscleMonsters.com, a fitness

site dedicated to helping skinny guys and gals build muscle

and stay lean, and is the author of IBony to BrawnyI M The

skinny guyKs secret to e/plosi!e muscle gains re!ealed.
http://www.gainweightfastonline.com/http://www.gainweightfastonline.com/

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