You should already be exercising correctly, so we’ll confine ourselves to diet in this blog post. The diet we’ll be talking about is the high protein diet for building muscle.

There’s been a lot of talk from medical authorities on the value of the protein diet, but, for the average lifter, there’s two major difficulties with their advice. First of all is the fact that the advice is aimed generally at people who never lift anything heavier than a ham sandwich and couldn’t care less about building muscle.

The amount of protein usually recommended by nutritionists is too low to force big muscle gains. Most of the diets are based on about one-half a gram of protein per pound of body weight per day. There’s nothing wrong with this amount. It’ll build brimming health, and you might even end up looking like Brad Pitt. But you’ve got to consume one heck of a lot more protein than that if you want to end up looking more like Dwayne “The Rock” Johnson.

If you want 19” arms and all that goes with them, then remember this – a high protein, muscle building diet for weight trainees should contain about one and one-half to two grams of first class protein per pound of body weight per day, based on what you want to weigh. For example: If you want to weigh 200lbs., then eat from 300 to 400 grams of protein per day.

The second major difficulty with most diet advice is that it’s too complicated. if you tried to calculate the exact amount of protein in everything you ate, you’d be ready for the laughing academy in about two weeks.

The practical way is to average out the protein content in the main sources of first class protein only. Bring these to round numbers, and you can remember it with no trouble at all. Get your daily requirements from these sources. Then if you pick up a few more grams in the rest of the stuff you eat, figure it as a bonus and don’t worry about it.

You’ll have trouble eating enough regular food to get in that much protein. That means a protein supplement is a must. The best way I know is adding your favorite brand to the “Get Big Drink”. It’s based on a good protein supplement added with milk and made to your own personal taste, and can contain from fifteen to twenty grams of the best protein per eight ounce glass. Take it, or something very much like it, every day if you’re serious about building up.

Without sufficient protein, the body cannot repair and regenerate itself, much less enlarge its muscular content. It stands, therefore, as a cardinal rule of weight training, that if you want to enlarge your muscular bulk, you must provide the body with ample amounts of the vital nutrient.

First of all, you can as a rough guide eat all you can of anything that’s a direct or indirect animal product. I mean meat, fish, fowl, eggs, cheese, and milk or anything made with it. Now write this down. It’s the approximate protein count in round numbers in the foods I mentioned. It’s not down to the last decimal point, but that doesn’t matter. it’s close enough for practical purposes.

While there’s protein in other foods, nobody’s going to memorize the protein content in all food, and you can’t be taking a note book and slide rule to every meal. Just calculate your daily protein intake from the list, and if you can get some extra protein in the other stuff you eat, so much the better.

Let’s keep it simple. As simple as possible anyway. Strive to get about one and one-half to two grams of protein per pound of body weight per day, based on what you want to weigh. If you want to weigh 200, then figure on about 300 to 400 grams a day.

Now, this is based on six meals a day. You eat your regular three meals and have a snack in between and at bedtime. That way you keep first class protein in your system all the time, you’ll assimilate it better and you won’t stretch your guts too much. Now, here’s a sample menu to show you what I mean. You don’t need to stick to it exactly, but it’ll give you a rough idea.

Remember, the two basic essentials for building muscles are exercise and diet. Each of them represents approximately half the tools you need to transform yourself into a Hercules. You can get some results with either one of them. You can develop a little muscle with exercise alone, and you can get ripped with diet alone, but this half-way application only restricts your eventual progress.

Diet and exercise used together, as they’re supposed to be, will positively double your gains. They’re the combination that will blast you ahead to the kind of strength and muscular development you really want.

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If you’re trying to gain muscle fast you’re way better off doing too little than too much. Three hour workouts are fine for a drug-enhanced Pro bodybuilder with nothing else to do – but they’re suicide for any guy trying to build up fast.

Let’s be reasonable about it. Anybody who works for a living and spends three hours a day working out is making a social outcast of himself. Keep that up and the next sound you hear will be your girlfriend laughing as she runs off with the pool man.

You can gain all the muscle you want and still lead a normal life. Gaining muscle is a building process. Don’t tear it all back down again. You only have so much energy. If you exceed it you won’t build up. You might even lose muscle. So if you can’t build muscle fast, you’re doing something wrong.

You’re probably over-working and don’t even know it.

Most guys spend too long at it. They do waaay too much. They’d look better if they did less. The extra time is largely wasted. If you’re trying to gain muscle it can even be detrimental. Bodybuilding is concentrated. You reach a point of diminishing returns very quickly.

If you want to build muscle quickly and easily – good solid muscular weight – then cut down on your long workouts. Never, never, never spend more than half an hour on any single workout.

And workout two to three times a week. No more! Don’t touch the weights at all on your in-between days. When you finish your workout have a shower and forget about it until your next training day. Get plenty of sleep and rest and eat lots of good, wholesome food. You’ll gain muscle. I guarantee it.

Okay. We’ve covered the time factor. Keep your workouts short if you’re a beginner or trying to gain weight and build muscle. Long tedious workouts won’t help unless you’re a real easy gainer.

The guys who use long workouts are either drug takers or just plain crazy. Even then they’re not intended for pure weight gains. Most of the long programs you read about are intended to define bodies that are already bulky. Don’t confuse building up with sharpening up.

Training is a progressive thing. Any nut can sit down and list a pile of exercises. That doesn’t make it a program. Some of the programs you see advertised on the Internet and supposedly followed slavishly by hordes of grateful bodybuilders are right out of the author’s dreams.

Building muscle isn’t a complex affair. Let’s set out a few preliminary points in order. You should be working out two to three days a week – Mondays, Wednesdays, and Fridays. Or, if you workout only two times a week, let’s make it Mondays and Thursdays. Don’t work out any more often. It isn’t necessarily true that six hours of exercise a week is six times as good for you as one hour a week. There’s a happy limit. So don’t exceed it!

You’ll work your whole body every session. Full body workouts. No split routines. Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re looking for.

Now, there’s a few things I want to summarize for you. First of all, remember to work out two to three times per week. No more – no less, especially no more. The idea that if three workouts a week are good then four or five must be better is one of the biggest fallacies in the sport of bodybuilding. Two to three times a week is ideal for ANY muscle gaining program. Any more will slow your gains.

Finally, no one can guarantee that you’ll get development like those bodybuilders you see in the muscle magazines no matter what exercises you do. Anybody who says he can is either kidding you or after your hard-earned money.

You can, however, be guaranteed of improvement. If you work hard enough on any program you’ll get results. You may not look like the current Mr Olympia, but you’ll look a lot bigger and better than you do now.

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It’s also for the individual over forty regardless of their condition. If you’re in either of these groups, reading this blog post could be the most important thing you’ll ever do.

To repeat then: if you’re a beginner, leave this blog post alone for now. Carry on with the basic bulk and power principles outlined elsewhere on this blog. If you haven’t already, sign up here to get my “Huge Gains Fast mini-course.”

If you’re an experienced trainee with some size, or if you’re over forty years old, consider working the following into your training. It’ll revolutionize the way you look and feel.

There’s an old saying that nothing is perfect. It’s true of most things and it’s also true of bodybuilding and weight training.

Weights provide the quickest and best means to improve yourself physically. There’s no denying it. You can convert yourself from a scrawny bag of bones into an absolute superman by training sensibly with heavy weights. Weight training is so superior to every other form of exercise that comparisons become ridiculous. But weight training, good as it is, is not perfect and we might as well be honest about it.

Weight training, as most of us practice it, has three flaws. Generally speaking, and unless you work specifically for it, weight training:

1. doesn’t provide enough stimulation for your heart
2. doesn’t necessarily ensure crisp definition, and
3. doesn’t, as a rule, build outstanding endurance.

While the plaster is still falling, I’ll explain what I mean by that.

1) Weight lifting is not harmful to your heart. Quite the opposite, in fact. Heavy training strengthens your heart just as it strengthens all the muscles in your body. Weightlifters have hearts far healthier that that of the general populace.

But standard weight training, while good for your heart, doesn’t provide quite enough stimulation. Your heart is best stimulated and strengthened by light exercise of a rhythmical nature carried on uninterrupted for up to an hour. Exercise of that type provides the cardiovascular stimulation necessary for really outstanding heart health.

2) Weight training doesn’t usually build really sharp definition unless you train deliberately for it. You can, if you wish, alter your training routines and go all out for definition. If you work hard enough you’ll probably end up fairly well defined. The trouble is, you’ll also end up so weak and dragged out that it’s debatable if it’s worth it. Physique contestants who have to train deliberately for definition are a pretty weary bunch by the time the contest rolls around.

3) Weightlifters, as a group, have far more endurance than the average man. But, here again, weight training doesn’t generally build the kind of endurance you could and should have. Like definition, you can go on a program of very high reps and build endurance, but it usually wipes out your muscle building progress. Endurance is developed by very high reps, bulk and power by much lower reps. You can’t do both effectively in your weight workouts.

The solution to the three problems is to supplement your weight training with exercise of an extended, rhythmical nature. This will strengthen your heart, sharpen your definition, and increase your endurance without having to make any alterations in your weight training or do anything to hinder your bodybuilding progress.

The best supplementary exercises, far and away the best, are light progressive running, swimming, and road biking. All three will work wonders for you. They’ll improve your physique tremendously. They’ll put the finishing touches to your appearance, giving you that polished, rock-hard look.

Run, swim, or bike at least two, and preferably three, days per week. If you’re lifting three days a week, run, swim, or bike on the alternate days. You can exercise any time during the day, early morning or midnight if you prefer, it doesn’t really matter.The whole thing should take less than an hour and you’ll never spend time more wisely.

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You can walk into any gym in the country and see scrawny kids slaving away on their arms and shoulders long before they’re ready for it.

Most of them don’t make too much progress. They eventually become discouraged and quit. The hard and bitter truth of the matter is that if they’d spent the necessary time and effort building up a proper foundation first, then they’d get the results they want from their curls and presses.

Remember – it’s a fact in training and you can’t get around it – that you can’t build really impressive bulk in your upper body until you’ve built the proper foundation in your legs and lower back.

The degree of foundation you’ve built will determine the results you’ll get from the rest of your program. If you’ve built properly, you’ll gain inches and pounds of upper body bulk. You’ll add slabs of muscle all over your arms, chest, and shoulders. You’ll transform your appearance dramatically.

If you’re just starting out, read all the posts on my blog and get a copy of my “mini-course” so that you can build a foundation first. Then you’ll make the gains you want in your upper body. Here’s a few pointers to get you started in the right direction.

The first thing we’ve got to consider is increasing the bulk and power of the entire body by hard work on what I like to call the growing exercises. And incidentally, NOT considering the growing exercises is the primary reason for 99% of all bodybuilding failures. If you specialize exclusively on the upper body, or any small muscle group, without adequate work on the big muscle group growing exercises, you’re practically doomed to failure.

I still get emails from trainees who haven’t grasped the importance of heavy squats. Remember this – your ultimate success depends almost entirely on your squatting ability. Nobody ever failed who did heavy squats. Conversely, very few succeed who don’t do heavy squats.

By heavy, I mean five hundred pounds and over for men who want to get really big, and about three hundred pounds for smaller men. That should be your goal. The only thing that keeps you from three to five hundred pound squats is yourself. Don’t make excuses. If you’re afraid of the weight, admit it and overcome it. Don’t waste your time fiddling around with baby sized barbells your crippled grandmother could lift. If you want to look like a Mr Olympia, then plan to lift weights like one.

Listen – building muscle is not a complex affair. Let’s set a few more preliminary points in order. You’ll be working out two to three times a week – Mondays, Wednesdays, and Fridays. Don’t work out any more often. It isn’t true that six hours of exercise is six times as good for you as one hour. There’s a happy limit. Don’t exceed it.

Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re working for.

You’re still trying to gain weight, so be sure you eat enough. We’re going to delve in the whys and wherefores of diet in another blog post, but for now eat lots of good food. Eat three big meals a day and snack between each meal and at bedtime. Take the “Get Big Drink” as outlined. All the exercise in the world won’t put weight on you if you don’t eat enough.

Use fractional relaxation and auto-suggestion to improve your mental outlook. Maintain a calm and tranquil mind. Worrying is the one sure way to stop your progress. It’s hard not to worry once in a while, but keep it to a minimum.

You’re going to need some equipment for this program. Buy it, rent it, or build it if you haven’t already got it. Equipment is one thing you can’t afford to skimp on. If you’re going to put out the necessary time and effort for a good build, then you may as well do it properly and get results.

Give some though to building up a nice home gym. It’s not really that expensive when you spread the cost over the number of years you’ll be using it. It’ll pay for itself many times over the course of your training life.

Don’t go poundage crazy on this program. Work for a nice smooth performance on each exercise. Use all the weight you can, but perform the exercise in a steady, even manner. All the above points are essential. Don’t overlook any of them. Put your mind to work and build your body wisely and well.

Remember to get lots of rest and sleep, eat plenty of good food, take supplements for weight gaining, and maintain a relaxed and cheerful outlook. You ought’a be hunting for bigger clothes when you make your next advance.

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The only problem is what to do about it. As I have explained before, you can get rid of fat in two ways. One, the old fashioned way, is to start a program of very high reps and follow a low calorie diet. You simply starve off the fat. The trouble with this method is that you also starve off a lot of muscle. It’s not a satisfactory way to trim down.

The best way to trim down, the modern way, is to vary your calorie intake slightly and prevent the accumulation of the fat in the first place. I call it staying lean. It’s a fairly new concept in bodybuilding and we’re going to talk more about it. Before we do, though, let’s take a quick look at the route towards a muscular physique.

It used to be thought that the best method of bodybuilding was simply to bulk up thirty pounds or so above what you hoped to eventually weigh in muscular condition, and then trim down once and for good. This concept proved faulty in two respects.

The first flaw was that some men simply couldn’t bulk up that much without becoming purely fat men. The second flaw was that some of the men who did bulk up enough never succeeded in trimming down properly afterwards. They’d accumulated too much extra flab and they’d carried it too long. For a complex combination of physiological and psychological reasons they never did reach the appearance they wanted.

It’s now known that the best way to build up is in a series of jumps. You don’t just zoom up to your top body weight. Your increases should be gradually ascending plateaus rather that in a straight climb. Let’s make that simpler.

If you want a herculean physique, you do it like this: Keep increasing your body weight with bulk and power exercises until you start looking too soft and weight begins to accumulate on your waist and hips. At this point you should stop gaining weight for a while. Train back down ten pounds or so, or until you look hard again. You don’t have to look like an anatomy chart, but get in fairly solid condition by cutting back on your calories.

Now hold this reduced body weight for a month or two and work hard on your showy muscles, such as arms, pecs, deltoids, and so on. After a couple of months you start bulking up again from your new base by slowly increasing your intake of calories.

Never let your body accumulate too much fat. It’s too hard and time consuming working it off again. Keep careful watch on your condition. As soon as your waist gets to the point where it’s spoiling your appearance, work off the flab, sharpen your overall appearance, and then start bulking up again.

If you train this way, bulking up and then trimming down periodically by controlling your calorie intake, you’ll make better progress in the long run and you’ll end up with a much better physique. Your aim should be for a herculean body, not a fat one. Don’t confuse muscle with blubber. You’ll notice that even the big bodybuilders maintain some definition all year round. Not as much, perhaps, as smaller men, but still enough to emphasize their muscular development.

Let’s assume now that you’ve bulked up to the point where your general appearance is smooth rather than defined, and your waist and hips are getting just a little too big for good proportions. If you’ve been training properly, most of you should be at this point by now.

What you’re going to do now is trim the extra weight off your waist and hips and cut your body weight until you look hard and solid all over. You won’t reach a highly defined state, just looking solid is good enough at this point. You’ll hold this look for about two months and then start bulking up again.

The key point to remember is that you don’t want to lose weight all over. You certainly don’t want to lose any muscle. All you want to do is trim your waist and hips. Any loss of fat off your arms and legs should be compensated for by increased muscle in those areas. The end result should be that your muscular measurements remain the same or increase slightly while your waist and hips reduce drastically.

If you do this properly, you can look for a revolutionary change in your appearance. You’ll take on a polished, highly trained look. If you train hard and diet conscientiously your appearance will change practically from day to day. You’ll improve more in two or three months than you would in two or three years of normal training. Do this several times and you’ll own an outstanding physique.

Remember – this isn’t the end of your bulking up. You’ll continue highly effective bulk and power training again after you harden up. Each time you trim down to a solid condition you’ll start up again from a greatly improved base. Each time you bulk up you’ll be able to carry a lot more body weight without looking sloppy.

* Note: If you have written me for training advice and I have not answered your email, it is because (a) my email program tagged your email as spam or (b) your question was impossible for me to understand and therefore unanswerable. If you would carefully include a subject line, and write clearly there should be no problem.

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John Doe develops the ultimate training system and Sam Smith improves on it. Super-duper programs – long, low, improved models – hit the scene in blinding succession till the trainee stands astounded, blinded by the brilliance of it all.

And going, as a rule, absolutely nowhere.

He becomes unable, as they say, to see the forest for the trees. He loses sight of several basic truths. Like the careless climber he gets snowed under, buried by an avalanche of confusing information.

A friend asked me about it the other day. And it’s one question, worded in various ways but frequently asked of me. It goes a little something like this:

You continually stress the necessity of working hard with heavy weights. You say repeatedly that hard work is a must for effective gaining. Yet I know of a title holding local bodybuilder who doesn’t work hard at all. He trains easy and makes fabulous gains. How come?

Here’s my reply to that question: The information in my mini-course – and this whole website, for that matter – is geared towards helping the average trainee. That’s the gentleman who needs help, the guy who has trouble gaining, who sweats buckets for every fraction of an inch and lies awake at night wondering if it’s all worthwhile. For him, hard work and heavy weights are essential. He won’t gain without them. He’s got to shovel coal every foot of the way, and anyone who tells him otherwise is lying to him.

A few people, however, are more fortunate. They’re different from us lesser mortals. They’re what we call easy gainers and they’re luckier than the devil. You can admire these people all you want. You can envy them if you’d rather. But don’t make the mistake of trying to train like them. You’ll wipe out for sure.

Easy gainers can break all the training rules and still make big gains. They can wave light dumbbells around and grow arms like Ronnie Coleman. They can live on tutti-frutti ice cream and still win the best abdominal award at the muscle show. People like this have to be endured if only because it’s against the law to poison them.

One of the best physiques I know trains for half an hour at a time and never took a supplement in his life. He’s too lazy to squat and gains fine without them. But the point you’ve got to remember is that this type of guy is unusual. You can’t use him for statistics. He’s got the particular chemical balance or genes or metabolism or whatever that enables him to grow bulging muscles with practically no effort and even less thought.

Very, very few men can train that way and still make gains. If you can – if you’re an easy gainer – then you’re wasting your time reading this blog. You don’t need help. If you’re not an easy gainer – if you’re a hard luck apple like the rest of us – then don’t get confused and don’t get misled. You can’t train like the easy gainer and still succeed. He’s got natural advantages you don’t have.

If you’re an easy gainer – a natural, in other words – you’ll soon know it. You’ll grow like a baby whale no matter what you do. But if you’re not an easy gainer, and chances are you’re not, then figure on working very, very hard. It’s the only way.

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While weight training is so superior to every other form of exercise that comparisons become ridiculous – like almost everything else – it can be done properly or improperly. The purpose of my Huge Gains Fast mini-course is to show the budding bodybuilder how to train properly in order to derive the maximum results from his (or her) efforts – with the minimum of time invested.

So let me clear up one point of contention right now. When I speak of proper training, I refer to the standard, basic lifting and bodybuilding exercises, performed for a reasonable number of sets and repetitions, and over a realistic time period.

I am not suggesting excessive flushing, bombing, pumping, cramping, nor distorting of the muscles. I do not recommend any super-duper six hour workouts, starvation diets, nor sensuous poses in front of a full length mirror. I feel that a man should be able to train with weights, develop the maximum of strength and appearance he is capable of, and still lead a normal life.

Excessive, fanatical, odd-ball routines may or may not have a place in modern bodybuilding culture, and personally I have no desire to become involved in any dispute of this nature, but for the present purpose, at least, we will stick to the tried and true, sensible methods.

This blog, along with my newsletters are aimed at giving you the knowledge to develop great strength as a solid foundation for further muscular development. Make up your mind right now that you’re going to be using heavy weights at the end of it all. Two months from now you’ll be heavier and a whole lot stronger because of it.

There’s a tendency among uninformed bodybuilders to minimize the strength factor. I remember a guy I used to train with years ago. He was a tall good-looking dude with a slim, willowy build. He trained on light weights. He had a top press of 140 pounds and couldn’t have cared less.

I remember that when I tried to explain to him that he should do some power training and bulk up. He thought I was crazy because he figured the girls loved him the way he was already. The problem was that he was weak as a kitten. He didn’t think it mattered because the girls didn’t know how weak he was. What a joke.

Now get this! Suppose you’re walking home with a girl one night. And suppose some big lug steps out of an alley and drags her away. What do you do then? There may be a few bodybuilders who developed a nice looking build on light weights and never acquired much strength, but all the really great Champions emphasize power in their training. If you want a Herculean body, don’t overlook strength.

If you want a development like a Champion bodybuilder, then emphasize strength in your program. Spend some time at power training. As a group, weightlifters are the strongest athletes in the world. No one can match the sheer power of a top lifter.

This biggest fallacy in weight training today is the foisted notion that you can build big powerful muscles without hard work on heavy weights. You can’t do it, brothers, and you’re wasting your time trying. If you’re not gaining like you should, give your training poundage a long hard look. The fault may be entirely yours.

Remember though, you’re not becoming an Olympic lifter. This is a bodybuilding blog. You’re simply developing great strength as an aid to further muscular development. You need to keep your training session relatively short, but aim to work very, very heavy. Don’t forget – you’ve got to really put out to succeed.

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But you’ve got to want it and you’ve got to concentrate on it. Don’t let anybody kid you that muscle comes easy. It doesn’t. You’ve got to have a strong mental drive to get what you’re after – muscles or anything else. If you expect to build muscle fast then you’ve got to want it and you’ve got to want it bad. You’ve got to want it so bad you can taste it.

There aren’t any “magic bullets” and there isn’t any wonder system. You’ll reach your goals one way and one way only. That’s by intelligent, planned physical effort backed by an intense consuming desire. So keep reading, and I’ll show you how to build the positive mental drive you’ve got to have to accomplish anything in this world.

You’d be surprised at how much better you could do if you put your mind to it. You could accomplish wonders. We’re going to talk about what’s known as “auto-suggestion.” You’re going to learn how to use it to focus your subconscious on your goals, and how to use it as a stimulus for each and every workout.

You see a lot of self-improvement courses advertised on television and on the Internet. The improvement offered covers a varied field, ranging all the way from how to make a million bucks peddling junk around the neighborhood to cutting up big with the opposite sex.

The courses all have two things in common. They’re all expensive and they all push auto-suggestion in one form or another. You can get better results from reading this blog post a few times, and then buy yourself a quality supplement with the money you save.

If you’ve been following my emails and newsletters, you should be working right now to build up your poundage in a small range of basic exercises. Keep working on your program but start to give some thought to extreme concentration in your training.

You’ve got to learn to concentrate on the exercise you’re doing to the exclusion of every other thing. You’ve got to learn to concentrate on the exercise you’re doing to the point where you don’t see or hear anything else. You’ve got to learn to concentrate so powerfully that you’re in a state resembling auto-hypnosis. You’ll progress in leaps and bounds once you learn this trick.

Unless you’ve been blessed with phenomenal powers of concentration at birth, there’s only one way to develop this ability. That’s by learning, developing, and using the trick of auto-suggestion. With properly applied auto-suggestion you can develop your powers of concentration unbelievably. And with properly applied concentration you can develop your body unbelievably.

Every good bodybuilder or lifter uses auto-suggestion in one form or another. Some of them don’t even know they’re doing it. Watch a top bodybuilder preparing himself for a lift. He’ll stand above the bar. He’ll either look at the bar or he’ll have his eyes closed. He’ll stand there so quietly and for so long you’d think he’d forgotten what he came for.

He’s concentrating. He’s concentration to the limit. He’s picturing the lift. He’s telling himself he can make the lift. He’s telling himself he’s going to explode every ounce of power he’s got. He’s picturing the lift being completed successfully. He’s suggesting success to himself. He’s using auto-suggestion.

I’m about to show you how the trick of auto-suggestion works. You’re about to learn how to apply it to your training. You’ll learn how to focus your concentration and strength on whatever goals you have in mind. You’re gonna learn how to use your mind to develop your body. You’re going to learn how to make progress using factional relaxation and auto-suggestion.

Fractional relaxation is the best method of increasing suggestibility in your subconscious mind. Auto-suggestion is the technique of implanting constructive and deliberate thought processes in your subconscious mind.

Let’s simplify it a bit. What you’re trying to achieve is absolute relaxation. Not relaxation as you normally know it, but the complete letting go of every particle of tension in your mind and body. If you’ve ever taken sodium-pentothal you’ll know the feeling I’m talking about.

The best time to practice fractional relaxation is when you’re lying in bed just before going to sleep. Practice every night. If you can find time to lie down and rest for a few minutes throughout the day you can work in another practice session.

You’re going to get a big bonus in the form of added rest if you learn this. You’ll find that fifteen minutes in the completely relaxed state is like two hours of sleep. There’ll be a big surge in your energy levels.

Do it like this: Lay on your back and get as comfortable as possible. Stretch your arms and legs a couple of times and then let them relax. Open your eyes and fix them on a spot on the ceiling. If the room is too dark then just imagine a spot. Keep your eyes on the spot and start suggesting to yourself that your eyes are becoming heavy and tired. Repeat over and over that your eyelids are like lead weights and soon they’ll close. Don’t talk out loud. Just imagine the words.

Do the talking in your head. Keep repeating the suggestion that your eyes are heavy and tired. Make the suggestion monotonous. Keep repeating them. Over and over. Over and over. After a minute or so you’ll find your eyelids getting tired. Let your eyes close. Just lie there as limply as possible with your eyes closed and your body relaxed.

Now start relaxing your whole body. Start with your feet and ankles. Concentrate on dissolving every bit of tension. Suggest to yourself that your feet and ankles are limp. Relaxed. Explore their muscles with your mind. Relax them. Search out tense parts. Relax them.

Work up through your ankles into your calves. Relax them. Make them limp. Heavy. Soft as an old dish rag. Next your knees. Then your thighs. Make them heavy. Soft. Work through your whole body this way. Take one section at a time. Don’t let your mind wander. Keep suggesting relaxation. Work right through from the tips of your toes to the top of your head. The whole process will take you about ten minutes.

Now lay there with your eyes still closed and as relaxed as possible and start counting to yourself. Count slowly and deliberately and suggest relaxation between each number. Something like this:

“ONE. Very relaxed now. Very tired and relaxed. Dropping down into a deep relaxing sleep. TWO. Very tired. Very heavy. Very tired. Very heavy. Completely relaxed now and dropping down into deep sleep. THREE. Drowsy now. Tired and drowsy. Heavy and tired and drowsy. Limp and relaxed and dropping down to deep, deep, sleep.”

And so on. Don’t try to memorize any definite patter. Just talk to yourself along that vein. Count up to twenty-five. If you’re successful, you’ll be in the completely relaxed state and receptive to auto-suggestion. You probably won’t achieve the relaxed state the first time you try. Very few people do. Keep at it and you’ll get it before you know it.

You’ll know the relaxed state when you get it. Your body will be so completely relaxed you won’t even feel it. The sensation is like having your mind alert and your body so limp it feels drugged. When you get this sensation, just lie there and you’ll drift into natural sleep. You’ll have the best most refreshing sleep of your life.

Now, if you are ready, I’ll show you how to incorporate auto-suggestion into the relaxed state and how to achieve the relaxed state at will. You’re about to learn how to use auto-suggestion. You’ll learn how to use it to boost your strength and development. You’ll learn how to use it to broaden and improve your day to day living.

Let’s go back to the completely relaxed state we were just talking about. Don’t forget that in the relaxed state you’re most receptive to auto-suggestion. The first thing you’ve got to do is learn to activate the relaxed state at will. You can do this by making a conditioned reflex out of it.

As soon as you reach the completely relaxed state, start instructing your sub-conscious mind to associate relaxation to the number TEN. Instruct yourself over and over with something like the following: “In the future when I wish to achieve the relaxed state, I merely lay still and count to ten. On the count of ten I will drop immediately into the complete relaxed state.” Drill this into yourself over and over again.

This may seem a little far out if you’ve never had any experience with it. I’ll explain it further some other time. For now just take my word for it. Every time you practice fractional relaxation start by counting to ten. If you don’t drop into the completely relaxed state on the count of ten, then deepen the relaxation the usual way. When you get complete relaxation, instruct yourself to drop into this state next time on the count of ten.

You can start practicing auto-suggestion now while you’re in a relaxed state. Pick one goal for the time being. I’d suggest you start by increasing your squat poundage. We’ll dabble more with auto-suggestion in later blog posts. For now do this:

Let’s say your doing twenty reps with 250 in the squat. Pick a goal. Determine that you’re going to add 5 pounds per workout over the next five weeks. At two workouts a week that comes to 50 pounds. Your 250 will be 300. Drill this goal into your subconscious!

Now take it one workout at a time. When you go to bed and achieve the relaxed state, tell yourself that you’re going to do twenty reps with 255 in your next workout. There can’t be any doubts about it. This 5 pound increase isn’t what you hope to do, it’s what you’re going to do.

You’ve got to eliminate any mental blocks. Forget about who can lift such and such a weight and who can’t. You’re the only one that matters. Know that you can lift it. It isn’t enough to hope you can lift it, or think you might lift it. You’ve got to know you can lift it. Picture it as clearly and sharply as you can. Work up tremendous, driving optimism.

Tell yourself (and it’s true) that 5 pounds on top of 250 isn’t even noticeable. You can always do 5 pounds more if you have to. You could do 105 pounds more if your life depended on it. Saturate your subconscious with this type of suggestion. Crowd out the possibility of any negative counter suggestion. Keep it up until you have a burning confidence about your next workout, then forget it and go to sleep.

During your workout, when you come to the squats, sit down for a minute and take it easy. Lean back and get comfortable. Close your eyes, count to ten and activate the relaxed state. Now repeat the instructions to yourself. Demand that you do the full number of reps with the increased weight. Know you can do it. Know you’re going to do it. Form a clear mental picture and hold onto it.

Visualize yourself completing the last rep in good style. Block off everything else from your mind. Demand a state of complete and utter desire. When you step up to the weight you should have one purpose and one purpose only, but that purpose should be screaming in your mind. You’re going to do the full number of reps no matter what. No thoughts should enter your mind until you finish the last rep.

You’ll gradually get better and better at fractional relaxation and auto-suggestion. Keep practicing it in the meantime. You’ve going to work up into a herculean physique and great strength, but you’ll need concentration to do it.

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The deadlift is a badly neglected exercise. It’s too bad it is because it’s also one of the very best moves for bulk and power. It’s doubtful if any exercise, other than the squat, exceeds it in value and importance. It’ll add bulk and power from the back of your neck right down to your heals.

Your back is a vital area. It’s the keystone of power and vitality. But it’s something else as well, something often overlooked by bodybuilders seeking bulk. It’s an area that’ll provide you with fast weight gains. Back work for bulk, at the proper time in your training career, can trigger twenty or thirty pounds of solid muscle for you.

The deadlift, like squats, have a growing effect on the rest of your body. Your lower back, in fact, may well determine the degree of strength and development you eventually reach. That point is important. Remember it, because we’ll be coming back to it. Back exercises like the deadlift, properly performed, have an overall growing effect on your body. Back exercises will stimulate muscle gains and enormous power.

Bodybuilders who do a lot of back work, particularly of the power variety (as seen in the video above), generally possess massive, shapely herculean physiques. They usually possess the power to go with it as well. The deadlift has the power to give you a set of spinal erectors like two boa constrictors and the strength of a superman.

No one can guarantee that you’ll get development like the current crop of professional bodybuilders no matter what exercises you do. Anybody who says he can is either kidding you or after your money. You can, however, be guaranteed of improvement. If you work hard enough on exercises like the squat and deadlift, you’ll get results. You may not look like the current Mr Olympia, but you’ll look a lot bigger and better than you do now.

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It takes a lot of groceries to build muscle, but you can only stuff so much into your stomach. Unless you’ve got a gut like an elephant, your food intake has a limit. If you load up with a lot of junk, you’re just wasting space that could be used to further your muscle building progress.

Every time you step us to a plateful of pizza and greasy fries you’re stepping away from your bodybuilding goal. The real secret to bodybuilding success is to become very, very health conscious. You’ve got to understand and consider the nutritional value of everything you put in your mouth.

The plan to follow is easy. Just eat to build health. It’s as simple as that. Select and prepare all your foods so that every mouthful produces perfect, brimming, radiant health. While bodybuilding supplements can supply the extra oomph that builds muscles and strength, even the best supplements can’t do it if the foundation is crummy. You’ve got to have a base of perfect health for the supplements to work properly.

Take all the supplements you can afford. Take loads of them. But don’t waste them. Eat for perfect health so the supplements can be used to build muscle. If the nourishment in the supplements has to be used to correct a deficiency that you’ve brought on by improper eating habits, then you’re not getting the value from the supplements that you planned on. Build your health, and then the supplements can build muscle.

There isn’t any one item that will build health by itself. Perfect health comes from a generous supply of all the nutritional requirements. If you miss any one of them you’ll decrease your health and your bodybuilding progress accordingly. You’ve got to plan every day so that you eat a sufficient amount of the essentials.

Bodybuilding supplements, which hit the scene in a comparatively crude form many years back but have since been improved, polished, and expanded into a science, have provided what is undoubtedly the most revolutionary boost to bodybuilding progress in our time. Most top “natural” bodybuilders consume supplements in enormous quantities and attribute almost all their success to the supplements.

The nutritional enhancement and saturation that is possible with supplements has doubled bodybuilding possibilities and halved the necessary training time. It is most unlikely that anyone could possibly develop a body comparable to today’s standards without heavy supplementation.

Simple and effective training methods and the use of supplements to the point of saturation are the keys to a massive herculean development. There’s no other route. If you’re serious about your bodybuilding goals, if you want a body of eye-popping proportions, then you must employ the most modern application of training techniques and supplementation.

Work only on the most effective training program. Absorb enormous amounts of the best supplements. Devote yourself to your bodybuilding goals. Know that you can achieve your goals, that with proper training and supplementation you can’t fail.

But remember – and this is the basic purpose of the whole blog post – that none of the foregoing will work satisfactorily unless you’re building on a base of perfect health. The most revolutionary training system in the world won’t help if you’re too sick to go to the gym. Heavy squats won’t work if you’re too tired to do them.

All the supplements in the world won’t make you grow if your digestion is faulty or your protein utilization is below par. You must build your health if you want to build your muscles. Remember that! You must have perfect health.

Don’t blow your time and money on training and supplements that you can’t use because your health is down. Build your health as religiously as you build your biceps, and then you’ll know what progress really means.

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