The 18 Worst Muscle Building Mistakes by Adi Crnalic

Special Report...

The Most Devastating Mistakes The 18 Worst Muscle Killers And How To Avoid Them

By Adi Crnalic, ISSA CPT & Author Of Massive Muscle Building

The 18 Worst Muscle Killers And How To Avoid Them

*Important Notice* This report is intended for informational purposes only. You should consult a physician before beginning any exercise or supplement program. You ARE encouraged to share this Free report and distribute it to your friends, family, co-workers and anyone else who could benefit form the information contained in this report. (All content must remain in tact)

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The 18 Worst Muscle Killers And How To Avoid Them

A Little Bit About Me

Then

Now

Not too long ago I weighed a skinny 148 pounds, I was self conscious about my body and I lacked confidence in myself. I hated looking at my scrawny and skinny physique in the mirror. I wanted nothing more than to have a big, strong and muscular body, to be respected and to be the guy that my friends and family looked up to. Unfortunately when I just began weight training, I made a bunch of simple yet costly mistakes that prevented me form building muscle and gaining weight. I wasted months following ineffective training routines out of bodybuilding magazines and using many different supplements, only to be disappointed by my lack of results. After many months of trial and error, studying countless muscle building literature and pouring over hundreds of bodybuilding research papers, then applying only the most effective training and diet methods, my muscles started to grow.

_____________________________________________________________________ Copyright ÂŠ2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them I currently weigh in at a muscular 205-210 pounds, and I am a competitive natural bodybuilder and a certified personal trainer as well as a muscle building author. I’ve written hundreds of muscle building articles for some of the most popular fitness websites on the web. I’m also the author of the step-bystep muscle building course - The Massive Muscle Building System Inside the program, I share the exact training and nutrition secrets that I’ve used to gain more than 57 pounds of pure muscle mass 100% naturally, without any fancy supplements or any dangerous or illegal bodybuilding steroids, and all while training no more than 3 to 4 hours per week. This explosive step-by-step muscle building course is loaded with the most effective muscle building strategies, methods, techniques and workouts that are guaranteed to help you pack on 20, 30 even 40 pounds of eye-popping muscle mass in 16 weeks or less. You can read more about my story and my premium muscle building success kit at: http://www.Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them

Introduction Throughout my years of bodybuilding training and study, I came across so much garbage in the form of “magic” muscle building pills, ineffective workout programs, muscle building powders and fancy looking but useless exercise machines. What I found is that there is no quick fix or “magic” formula that can quickly turn skinny guys into muscle heads overnight. Yet unfortunately, thousands of guys young and old continue to waste their money falling for the hype and B.S that’s flooding the muscle building industry. Guys are wasting their time doing the wrong exercises, following training routines that don’t work, using fancy machines, and spending tons of cash on ineffective and for the most part - useless supplements. My goal for writing this report is to show you exactly what NOT to do and to show you how to avoid making the same mistakes that I once made, so that you can start packing on some muscle mass. So without any further delay, here are the 18 worst mistakes that you could ever make if you want to build muscle and gain weight...

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #1: Not Getting Enough Sleep To put it simply, without getting enough sleep, your chances of building a bigger and stronger muscular physique are very slim. It’s when you sleep that your body grows and repairs damaged muscle tissue. Deep-restful sleep replenishes or re-charges your brains neurotransmitters which are essential for good health and a positive mood. Even more importantly, if you don’t get enough sleep your testosterone levels will start to plummet and your cortisol levels will skyrocket.

And in case you’re not aware, testosterone is the main muscle building hormone and cortisol breaks down muscle tissue and causes muscle wasting. You’ll want to keep your testosterone levels as high as possible and your cortisol levels to a minimum in order to build muscle mass. Not getting enough sleep will also decrease your insulin sensitivity, which means that your body will not process carbohydrates effectively and they’ll be more likely to end up being stored as bodyfat. The bottom line is that without sufficient sleep, all the hard work and time that you put in at the gym will be a complete waste. To maximize your recovery and muscle growth, you need to get a minimum of 8 hours of sleep every single night. Make sure to keep your room as dark as possible as this will increase your body’s melatonin levels. Melatonin plays an important factor in sleep quality. Also, try to go to sleep and wake up at the same time every day.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #2: Not Taking A Recovery Week After Every 3 or 4 Months Of Training After a few months of continuous weight training, your muscles and your entire central nervous system (CNS) will need a break. You can’t expect to make continuous progress without giving your body a few days off from intense training. By taking at least 7 days off from all weight training once every 12 to 16 weeks, you’ll avoid feeling burned out and suffering an injury. Your break should be at least 7 days long and even up to 14 days, depending on how long you’ve been consistently training without a break. Many trainees fear taking a week off form weight training thinking that their hard earned muscle mass will shrink as soon as they stop training, thus leaving them small and weak when they return to the gym. This is ridiculous and irrational thinking as your body can’t possibly undergo intense stress from weight training for 52 weeks in a row without having a few breaks in-between. Look at other sports such as football where the players only train for about 6 to 8 months out of the year. After the football season, they take some time off from training and then return to the gym to maintain muscle size and strength. None of these guys lose any muscle by the time the next season kicks off and most get stronger and gain even more muscle each season. 16 weeks or 4 months is the absolute longest that you should go without taking a week off form training. You might be better off taking a recovery week every 8 to 12 weeks. This is where you need to listen to your body to determine how long you can train without a break. No matter your age or training experience, never train longer than 16 weeks without taking a 7 to 14 day break form all weight training.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #3: Trying To Lose Fat And Build Muscle At The Same Time If your goal is to pack on as much muscle mass as possible, it will be downright impossible for you to lose fat at the same time. Don’t let bodybuilding magazines and hyped up supplement advertisements convince you otherwise, because building muscle and losing fat at the same time is physiologically impossible. To build muscle tissue, you have to be in a caloric surplus (consume more calories than you burn). In order to lose body fat, you have to be in a caloric deficit (burn more calories than you eat). There are a few exceptions to this rule as steroid users and genetically gifted individuals can sometimes build muscle and burn fat at the same time. But if you don’t fall under those two categories, then you need to pick only one goal at a time to focus on. To build muscle mass fast, you’re much better off training and eating for size rather than being conservative with your calories in hopes of staying ripped. The bottom line is that it’s extremely hard to build muscle and lose fat all at once, as both of these goals are very different and need an equal amount of attention in order to be achieved. Unless you have exceptional genetics, I highly recommend that you train and eat for muscle size first and keep cardio training to a minimum. This will keep your body fat levels low without interfering with your muscle and strength gains. After you’ve gained the amount of muscle that you like, switch over and focus on getting ripped. _____________________________________________________________________ Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #4: Training Too Frequently I have to admit that I used to train 5 to 6 days a week hoping that my muscles would grow twice as fast as a result. But doing so had the exact opposite effect and actually caused me to get weaker and smaller. Training too often will only lead to injury and overtraining, and when you are overtrained, you will lose muscle mass and strength. After an intense workout, your muscles as well as your central nervous system (CNS) need to recover fully before you can hit the weights again. It’s very important to take a day off inbetween workout days so that both your muscles and your mind are refreshed and prepared for another battle with the weights. Do not fall into the “more is better” mentality because this mentality will not help you build bigger muscles. But rather it will lead to fatigue and frustration and possibly even injury. Take a look at the people in your gym who are there Monday through Friday, month after month and year after year, they always stay the exact same size and lift the exact same weights. Bottom line: Do not make the mistake of thinking that more training is better, if you want to build muscle, the exact opposite is true.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #5: Training For The “Pump” While a muscle “pump” can be beneficial for muscle growth, you should never train for the sole purpose of getting a pump. You could get a pump form curling a soda can 100 times, but do you think that will cause your biceps to grow? Of course it will not! A muscle “pump” is nothing more than blood quickly filling up muscle tissue when enough stimulation is applied from an outer stress such as weight training. There is absolutely nothing special about a muscle pump. Like curling a soda can one hundred times or doing countless pushups, your muscles will not grow just because you got a pump. When you lift heavy and challenge yourself at every training session to the point where you force enough nutrient rich blood into muscle cells, you can bet that your muscles will grow. A “pump” from intense training will deliver more nutrients and amino acids into the muscles and stretch the muscle fascia, which is a thin tissue that covers your muscles. That being said, there is not a single scientific study that has ever proven a pump is necessary for the muscle growth process. Therefore a “pump” should not indicate that you’re training intensely. Bottom line: Never train just to get a pump. Training with heavy weights and intensity should always be your primary goal. When you get a pump lifting heavy weights with excellent form, you’ll be primed to grow huge!

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #6: Relying On The Advice In Bodybuilding Magazines If you’re lifting weights without the assistance from anabolic steroids, then anything that you read in a bodybuilding magazine will not work for you 98% of the time. The articles in bodybuilding magazines are geared towards steroid using and genetically gifted athletes and bodybuilders, not skinny and genetically average guys. Most trainees don’t use steroids nor do they have the rare genetics that all professional bodybuilders have. This is the main reason why you simply can NOT rely on the advice given in bodybuilding magazines. The amount of volume (sets and reps) that the workout routines in bodybuilding magazines prescribe will easily cause you to overtrain, which will cause you to feel weak and fatigued and you can possibly even LOSE precious muscle mass. All of the elite pro bodybuilders that you see in the magazines spend thousands of dollars a year on steroids and other bodybuilding drugs so that they can train like animals without worrying about overtraining. Also, the next time you flip through a bodybuilding magazine; take a note of how many supplement advertisements there are on just about every page. In my opinion, bodybuilding magazines should be called supplement catalogs. Take it from me; unless you’re using steroids, following the programs in the magazines will only lead to burnout, frustration and overtraining.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #7: Training For More Than 1 Hour Spending 2 or 3 hours in the gym every time you train is a surefire way to exhaust not only your muscles, but also your central nervous system. What’s even worse is that long training sessions will increase your cortisol levels and decrease your testosterone levels. I sometimes complete my entire workout before other trainees do 4 or 5 sets for only one exercise! Usually, these are the exact same guys that workout 6 days a week. To put it simply, the longer you train, the lower your testosterone levels will be, and maintaining high testosterone levels is crucial if you’re looking to build muscle mass. Cortisol is a nasty stress hormone that’s released by your pancreas and robs your muscles of precious amino acids they need for growth. The best way to keep your cortisol levels low is to train for no more than 1 hour. After one hour, your cortisol levels will elevate to the point where they are higher than your testosterone levels. You can easily avoid this by keeping your workouts short. Bottom line: Your workouts should last NO MORE than 45 minutes to 1 hour.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #8: Training Each Body Part Too Frequently. Unless you have excellent bodybuilding genetics, you should only be training each muscle group once a week. However, if you’re a genetic freak with extraordinary recovery abilities, then you can skip this section. Some so called “experts” would have you believe that you need to train each bodypart 2 or 3 times a week, which is nothing but a recipe for failure for hardgainers and skinny guys. There is one exception to this rule, if you have less than one year of training experience and you are a relative weight training newbie, then you should be following a wholebody, low-volume routine every time you train. But if you already have some training experience, only train each muscle group once a week. After a heavy and intense workout, the particular muscle(s) that you’ve trained will need at least 72 hours to fully recover and your glycogen reserves (carbohydrate stores) will take up to 24 hours to be fully replenished. For me personally, it takes me at least 3 days to recover from an upper body workout and at least 5 days to recover from an intense leg workout. You have to remember that the law of diminishing returns applies especially well to weight training, which means that the more you train, the less you’ll grow. The bottom line is that when it comes down to building as much muscle as possible within the shortest amount of time, training each body part less often and not more often will increase your muscle mass and strength. _____________________________________________________________________ 13 Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #9: Not Lifting Heavy Enough If your goal is to get bigger and stronger, you simply have to lift heavy weights - There’s just no way around it. Light weights and high repetitions will do nothing other than burn calories. Unless you have the genetics of a Greek god and you are using tons of bodybuilding drugs, your muscles will not respond (grow) from light weight training. Lifting heavy weights in a controlled manner in the proper rep range will stimulate type 2b muscle fibers, which are responsible for the hard and dense look you see on every serious trainee. You simply can’t expect too get the most out of your workouts and get bigger by lifting light weights. Having said that, never lift weights that are too heavy for you to handle with proper form or so heavy that you can only do 2 or 3 repetitions. The bottom line is that in order to build as much muscle as humanly possible without steroids, lifting heavy weights in the proper rep range with perfect form is the foundation for an impressive muscular physique.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #10: Lifting Too Heavy This is obviously the exact opposite of not lifting heavy enough. If you ever wish to develop your physique to your genetic potential, you have to leave your ego outside before you walk through the gym doors. I can honestly tell you that I’ve seen more people get injured at the gym from lifting too much weight then from not warming up properly or using bad form. Unless you compete in powerlifting or strongman competitions, there’s absolutely no need for you to lift weights for only a repetition or two. There’s nothing wrong with maxing out on the bench press every once in while to measure your strength, but lifting weights that are far too heavy for you will only put unnecessary stress on your joints and increase you chances of getting injured. Remember those type 2b muscle fibers we talked about earlier that are responsible for that hard, dense look? Well, you will never achieve that hard look if you’re lifting weights for only 1, 2 or 3 repetitions per exercise, because low rep training does not stimulate the type 2b muscle fibers sufficiently. Bottom line: You’ll do your muscle growth and your joints a huge favor by only lift weights that are in your rep range.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #11: Doing Too Many Sets Doing too many sets per workout does not allow you to put 100% effort into each and every single set, which is what needs to happen if you wish to get bigger and stronger. Most hardgainers and skinny guys do anywhere from 20 to 40 sets every time they work out. Doing this many sets at each workout will sooner or later lead to overtraining and possibly even injury. Regardless of what you may have read or heard, there’s absolutely no need for you to do this many sets per workout. Genetically gifted trainees and steroid users can get away with doing tons of sets without overtraining because of their superior recovery capabilities. When you do fewer sets you’ll be able to train with 100% intensity throughout the entire workout, but when you do too many sets, you can only sustain your intensity for the first few sets, thus the intensity of those last few sets will be diminished. Bottom line: To get huge and strong, each and every single set at every workout has to be intense.

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #12: Not Progressing In Weights And Reps Over Time There’s a law called progressive overload which states that in order to continue getting bigger and stronger, you have to train with heavier weights or more repetitions over time. By nature, your muscles do not want to change and get bigger, so you must do everything possible in order to force change and increase their size. And the best way to force your muscles to change and to get bigger and stronger is to use progressively heavier weights over time. For example; let’s say that you bench pressed 150 pounds for 10 repetitions in your last chest workout. In order to keep gaining muscle and continually challenge your Pecs, you’ll need to increase in either weights or repetitions on your upcoming chest workouts. Bottom line: In order to keep making progress in strength and size you MUST increase the amount of weight that you lift over time. If you’re still using the same weights today that you were using 3 or 4 months ago, then your muscles have adapted, which means that you will not get bigger or stronger unless you increase your weights. This is why it’s super important that you follow a program that allows you to make consistent gains in both strength and muscle size. I highly recommend that you check out my Massive Muscle Building System, you’ll get instant download access to my highlyeffective workout plans. These anabolic workouts are separated into four 16 week training phases specially designed produce lightning fast muscle growth. I also show you exactly how much weight to lift and how many sets to do at each workout in an easy to follow, step-by-step format. _____________________________________________________________________ 17 Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them You’ll make rapid gains in both size and strength and you’ll know exactly when to train each bodypart, on which days to train and the exact number of sets and reps you need to do every single time you step foot into the gym for maximum results. The workout plans also come with a printable workout-logbook that you can take with you to the gym to easily keep track of all sets, reps and exercises.

Get INSTANT access to the workout plans now!

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #13: Doing The Wrong Exercises If your current workout routine involves doing cable crossovers, dumbbell flys, lateral raises, triceps kickbacks or any machine movement, then you are wasting your time in the gym. Unless you have at least one year of consistent training experience, machine training and isolation training should not be part of your workouts at all. Even if you are an advanced trainee, machines and isolation exercises should only make up a very small percentage of your workouts. In order to pack on as much muscle size as possible, you must do compound movements for each bodypart at EVERY workout. Compound movements are far superior muscle builders than isolation and machine movements. Some of the best compound exercises include: The barbell bench press, the squat, deadlifts, pull-ups, bent-over rows, military presses, dips and dumbbell presses. Compound movements can easily cause injury if done improperly, thatâ&#x20AC;&#x2122;s why my program includes the Mass Building Exercise Demonstration Guide _____________________________________________________________________ 19 Copyright ÂŠ2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them Inside, I show you exactly how to execute each mass building compound move with perfect form, and I give you pointers to maximize the effectiveness of each movement. Bottom line: A superior muscle building program should incorporate plenty of compound exercises into your routine.

Devastating Muscle Building Mistake #14: Not Eating Enough Of The Right Foods & Not Eating Enough Food To build muscle size and strength, you simply have to eat enough food. Not just any food, but food that builds muscle. Eating anabolic (muscle building) foods in the right quantities will increase your strength and size dramatically. You must know precisely how many calories and nutrients you need to consume every day in order to gain muscle without gaining useless fat. That’s exactly where the Massive Muscle Building Muscle Growth Nutrient Calculator comes in. With this specially programmed calculator, you simply enter your current weight, height and age and you’ll instantly know exactly how many grams of protein, carbohydrates, and fats to consume for unstoppable muscle gains. To gain lean muscle mass without gaining lots of body fat in the process, you have to eat several smaller meals throughout the day as opposed to a few big meals. _____________________________________________________________________ 20 Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them The foods that you need to focus on eating should be high in protein, high in complex carbohydrates and they also need to contain a decent amount of healthy fats. And if your budget allows, eat organic foods. Organic foods do not contain any pesticides or chemicals that are known to wreak havoc on your health. Your primary focus should be on eating protein packed lean meats such as ground beef, skinless chicken, salmon and eggs as well as complex carbohydrates such as oatmeal, brown rice, fruits and vegetables and whole wheat breads, beans, sweet potatoes and whole-wheat pasta. The number one reason why 95% of all skinny guys never see any results form all their hard work at the gym, is because they do not consume enough quality calories, or they are eating the wrong types of foods at the wrong times. Take all the guesswork out of muscle building nutrition and discover exactly what, when and how much to eat for fast muscle growth with The 12-Week Muscle Building Meal Plans. These meal plans are specially designed to produce explosive muscle growth and come with preparation instructions as well as complete grocery lists.

Bottom line: In order to get huge without getting fat, you have to consume plenty of high quality muscle building nutrients in the correct amounts and at the right time.

_____________________________________________________________________ 21 Copyright ÂŠ2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #15: Taking Too Many Useless Supplements If you’re wasting your money on hyped-up and overpriced supplements, then you are making the most costly mistake ever – literally. The biggest mistake I’ve ever made when I was trying to get big was spending all my money on supplements. In the past, I’ve wasted at least a thousand dollars a month on bogus supplements that were supposed to make me huge and strong. The truth is that these days, the supplement industry is a multibillion dollar a year industry that cares more about making profits than making effective products. Most supplement companies will tell you anything just to make a quick buck off of their latest product. Some of the worst so called muscle building supplements include: • • • • • • •

Pre-mixed or liquid Creatine Free-Form Amino Acid Pills Methoxy Natural Testosterone Boosters Growth Hormone Boosters HMB Myostatin Blockers

I could list another dozen but those are the worst of the worst. Not too long ago, I tried many of the above supplements only to be disappointed and robbed of my hard earned money. These supplements were supposed to help me build my physique and make me huge, but not one of em ever did anything as far as building muscle goes. After I realized just how much money I had wasted on these garbage supplements, I was devastated. Not only did I waste my money but I _____________________________________________________________________ 22 Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them risked my health (unknowingly at the time). The truth is, some of these supplements can damage your health by lowering your bodyâ&#x20AC;&#x2122;s testosterone production and even raise your estrogen levels. By all means, not all supplements are scams; there are plenty of good muscle building supplements on the market, some of which include: Whey protein powder, creatine monohydrate, omega-3 supplements as well others that I explain in great detail inside the exclusive bonus report: Muscle Building Supplements EXPOSED!

Get INSTANT download access to my no B.S supplement review guide here.

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The 18 Worst Muscle Killers And How To Avoid Them

Devastating Muscle Building Mistake #16: Not Following A Proven Workout Plan (having no plan) If you don’t have a proven workout plan to follow every time you step foot in the gym, then you might as well be dreaming about getting bigger and more muscular. There’s absolutely no way for you to make progress if you don’t have a rock-solid, time-tested plan that allows you to rapidly gain muscle size and strength week after week. If I had a penny every time I’ve witnessed a skinny guy at the gym mindlessly jumping from one exercise to another, or doing whichever exercise he felt like doing on that particular day, I’d be rich! Just going to the gym and doing random exercises is the absolute worst mistake that you can make if you want to build muscle and get stronger. Think about this for a minute, if you wanted to become really good at and excel in a sport like basketball, football, soccer or any other sport, would you just randomly start doing different practice drills whenever you felt like it? Of course you wouldn’t! So don’t expect to develop a big and muscular physique by doing random exercises in the gym. Inside The Massive Muscle Building System, I show you exactly how many sets and reps you need to do and the order in which to do your exercises in, as well as how long to rest in-between sets.

The 18 Worst Muscle Killers And How To Avoid Them Bottom line: If you want to pack on pounds of rock hard muscle mass you HAVE TO know exactly how many exercises, sets and repetitions you’re going to do BEFORE you even walk into the gym.

Devastating Muscle Building Mistake #17: Not Maximizing Your Testosterone Levels Most guys today have lower testosterone levels compared to men just a few decades ago. Contaminates, chemicals, pesticides and hormones in food all contribute to some degree in causing infertility and impotence. Many of today’s foods are loaded with these contaminants that increase your body’s estrogen levels and decrease testosterone levels. If you eat too many of the wrong types of foods at the wrong times, you may be disrupting your natural testosterone levels. Also, everyday stress can quickly cause your testosterone levels to plummet. Working out too long, not eating enough of the right fats and many other mistakes will lead to embarrassingly low testosterone levels. As we’ve already discussed earlier, In order to keep your testosterone levels as high as possible, your workouts should not exceed 1 hour and you need to focus on eating plenty of natural whole foods such as lean beef, chicken, fish, whole eggs, as well as various fruits and vegetables. Winning any form of a competition and having sex has also been shown to increase your testosterone levels. Inside the Massive Muscle Building e-Book, I show you exactly how to maximize your testosterone levels naturally through cutting-edge training, nutrition and recovery strategies.

The 18 Worst Muscle Killers And How To Avoid Them

Get Instant Download Access To The Massive Muscle Building E-book Now! Bottom line: Unless you learn how to eliminate bad foods from your diet and reduce your stress levels, your physique will not become ripped and muscular, but rather weak and soft.

Devastating Muscle Building Mistake #18: Not Believing In Yourself I don’t know about you, but I don’t know of anyone who does not want to improve his or her physical appearance in some way, shape or form. I don’t know of a single guy who does not want to build even a small amount of muscle and have a six pack. Everyone wants to appeal to the opposite sex, have more confidence and command respect from others. Unfortunately, most people only talk about improving their bodies and exercising on a regular basis instead of actually doing it.

The 18 Worst Muscle Killers And How To Avoid Them Most people are just plain lazy and do not have the right tools or the right mindset needed in order to build muscle mass quickly and effectively. To transform your body from skinny to muscular, you’ll have to follow a proven plan that cuts through the hype and B.S and allows you to get there in the most straightforward means possible. Building head turning muscle mass that demands respect and turns heads is not as complicated as you might have imagined. You don’t need any fancy, shiny looking equipment or a boatload of worthless, hyped up and over-priced supplements to have the muscular body of your dreams. What you do need is a little bit of motivation along with a strong desire to succeed combined with the right program... A program that is easy to understand, free of all the hype and B.S and guaranteed to help you pack on mind-blowing muscle mass in minimum time. If you’re ready to get started and finally achieve the muscular, head-turning physique you’ve always dreamed of, just on click the link below… The Massive Muscle Building System is your ultimate ticket to building a rock-hard muscular body that draws stares form complete strangers and makes the hottest women around want to chase you... The entire “Fail-Proof” program includes the top selling 138 page master manual e-book loaded with the most effective and cutting edge muscle building techniques, along with professionally designed workout plans, the Mass Building Exercise Demonstration Guide, the 12Week Healthy Muscle Building Meal Plans, The Muscle Growth Nutrient calculator and much...MUCH more to help you build muscle mass faster than ever before! While avoiding the 18 mistakes that we’ve just gone over in this report is important, there are many more factors that go into building muscle mass and gaining weight fast...

The 18 Worst Muscle Killers And How To Avoid Them I’ve created this program to show the eager trainee such as yourself how to achieve muscle building success without all the hype and B.S that’s found all over the internet. Inside the program, you’ll have everything you need in order to transform your body form “weak and skinny” to “huge, ripped and muscular” in the shortest time possible. You’ll be armed with the most cutting-edge training, nutrition, supplementation, injury prevention and recovery secrets, as well as powerful mindset and motivation techniques. It’s the exact same system that I’ve used to transform myself form a skinny 148 pound weakling to a 205 competitive natural bodybuilder, certified personal trainer and muscle building author. And it’s the very same system that has already helped thousands of skinny guys just like you to build insane muscle mass and strength as fast as humanly possible...

“22 lbs Of Muscle In Only 8 Weeks!”... "Before I downloaded the manuals and started applying your principles, I weighed 67 kg (147 lbs) with 20% bodyfat. After following your program for 2 months, I now weigh 73.5 kg (162 lbs) and my bodyfat is down to 15.5% My lean muscle mass is now 55.6 kg. Before my lean muscle mass was 45.2 kg, that's 10 kg (22 lbs) of muscle in only 8 weeks!” Imran Attrash attrashjohari@hotmail.com Lumpur, Malaysia

The 18 Worst Muscle Killers And How To Avoid Them “Gained 14 lbs Of Muscle, 2 Inches On My Chest And 1 Inch On My Arms!”... "Before I started on the MMB program, I was buying magazine after magazine looking for a routine that would help me build mass, but I didn’t find anything that actually worked. I've been following your program for about 7 weeks and I have already gained 14 pounds of muscle, 2 inches on my chest and 1 inch on my arms!" Dan McCauley mccauleydan@ymail.com Palm Beach, Florida

"I've been working out for more than two years but I never made much progress. When I started on the MMB program, I weighed 154 pounds and my biceps measured at 15 inches. 3 months after starting the program, I weighed in at 178 pounds and my biceps measured a full 17.5 inches! Your program has thought me so much about what to eat, when to eat and how to train... I would highly recommend it to anyone." Jason Harris Jasonhrrs07@gmail.com New Brunswick, New Jersey

And Now, It’s Your Turn To Transform Your Body... If you’re ready to start building the strong and muscular physique that you deserve, then you owe it to yourself to try my premium muscle building success kit. _____________________________________________________________________ 29 Copyright ©2011 Massive-MuscleBuilding-System.com

The 18 Worst Muscle Killers And How To Avoid Them I’ve spent more than a year designing and perfecting “The Ultimate Guide To Maximum Muscle Growth”, so that you can be proud of your body and finally have the confidence and get the respect that you deserve. And I’m so confident that my superior program will help you achieve the body of your dreams... that I GUARANTEE it for a full 365 days! Just click on the link below to get started!

The 18 Worst Muscle Killers And How To Avoid Them To your brand new huge and muscular body, Your Coach,

Adi Crnalic Former Skinny Guy Certified Personal Trainer INBF Natural Bodybuilder, Top Muscle Building Author

P.S- This top-notch muscle building system is not sold in stores and is only available in e-book format. You will get instant download access at the limited time introductory price along with 10 FREE and exclusive bonuses!

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