Glen
Gosch
Fitness
GUIDE TO BUILDING MUSCLE
glengsochfitness.com
Glen Gosch, CPT
Independent Team Beachbody Coach
Guide to Building Muscle
Contents
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Guide to Building Muscle
Warning and Disclaimer
Warning:
Hi, my name is Glen Gosch. I am a Certified Personal Trainer and an Independent Team Beachbody
Coach. You should know a few things before you read any further and apply the advice of this guide.
Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
Consult your physician and follow all safety instructions before beginning any exercise program or using
any supplement or meal replacement product. The testimonials featured may have used more than one
Beachbody product or extended the program to achieve their results. The information on our Web sites
is not intended to diagnose any medical condition or to replace the advice of a healthcare professional.
If you experience any pain or difficulty with exercises or diet, stop and consult your healthcare provider.
Yeah, yeah, yeah… the warning that every exercise video, book, guide, and so on has to display to cover
their butts. But seriously, take the time to get a quick physical exam and be sure you are ready to begin
an exercise program. Athletes at every level get sports physicals all the time. I personally have a physical
exam every year. I suggest you do the same.
All of the advice in this guide is free. I do however make recommendations for additional workout
routines and supplements. If you choose to go beyond the free advice in this guide and purchase
additional products through me, I will be compensated for such purchases. In short, I make a
commission of the products I suggest.
My views and opinions do not necessarily reflect those of Team Beachbody. They should not be
attributed to Beachbody or Team Beachbody.
I promise not to be misleading or misrepresent anything. I take the information and advice I give to you
very seriously. As a Personal Trainer and a Beachbody Coach I have a strong code of ethics that I uphold.
Here’s to your health,
Glen
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Guide to Building Muscle
Hi and welcome to your guide to building muscle! I hope you find this information useful and
informative. There is a lot of information (and misinformation) floating around these days on
how to build muscle. I put together this guide as a quick reference of some things you can do to
build muscle and get the body you want. In this guide you will find:

Some terminology and concepts related to the science behind muscle hypertrophy
(muscle growth)

Some quick tips on eating to gain muscle

A couple of sample workout plans for muscle hypertrophy and muscular endurance

Information on scheduling and planning an effective workout plan

Some recommendations on workouts for purchase that will help you build muscle

Supplement recommendations that can fuel your muscles for optimal growth
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Guide to Building Muscle
Building muscle can mean different things to different people. Increasing lean body mass can
mean gaining a few pounds of muscle to get toned. It can mean increasing muscular endurance
to endure the demands of a sport and/or athletic activity. It can also mean really packing on
some serious muscle mass. Below are a few terms associated with building muscle.
Hypertrophy – This is the term most associated with increasing muscle size of varying degrees.
Muscles are damaged and broken-down by resistance training such as lifting weights.
Hypertrophy (or muscle growth) occurs when the broken-down muscle fibers re-build and
produce additional muscle fibers, thus increasing the volume of muscle.
Muscular Endurance – This term relates to a muscle’s ability to produce force for a period of
time. With exercise, muscular endurance can be associated with doing multiple repetitions and
sets of particular exercises. Muscular endurance is achieved by placing stress on muscles for
extended periods of time such as doing multiple sets of push-ups to failure.
Circuit Training – This exercise technique involves a series of resistance exercises with little or
no rest between consecutive exercises. This type of training is an efficient means of strength
training because it can build lean muscle mass and elevate the heart rate simultaneously.
Hypertrophy Training – This type of training involves using relatively heavy loads of resistance
with 6 to 12 repetitions per exercise with periods of rest between exercises to produce muscle
gains.
Tempo – The speed at which an exercise is performed.
Repetition (Rep) – 1 full movement of a particular exercise. Example: one push-up = 1 rep.
Set – a series of repetitions done consecutively. Example: twenty push-ups done consecutively
= 1 set of 20 reps.
If you have a goal of building muscle, you will probably use a combination of exercise
techniques to achieve your goal. If you want to experience some substantial muscle gains to
increase size you will need to have a more hypertrophy-centered approach to building muscle.
But if you are looking to build some muscle without “bulking up” per se, you need to have a
routine more focused on muscular endurance using circuit training methods. You might have a
goal that’s somewhere in between in which you may want to use a combination of exercise
techniques and methods.
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Muscle-Building Exercise Specifics
Hypertrophy
To achieve maximum muscle hypertrophy (hi – pur – tro – fee), exercises should include heavy
load resistance such as free weights accompanied with low to moderate repetitions on each
exercise. Generally speaking, 3 to 5 sets of a particular exercise should be performed.
A common misconception is that you need to do extremely heavy weightlifting to achieve
hypertrophy. This is not necessarily true. Yes, you want relatively heavy resistance for your level
of strength, but if you weigh 150 pounds you do not need to bench press 340 pounds to get big.
What you do need is some form of resistance that is heavy for you, good form and technique,
and an efficient plan.
One thing that is often overlooked with building muscle is the eccentric motion of weightlifting
or resistance exercise. There are two major actions in a repetition: The concentric motion which
involves lifting (think of lifting a dumbbell upward during a biceps curl) and the eccentric
motion which involves the negative resistance portion of the exercise (think of lowering the
dumbbell during the biceps curl). It is really easy to ignore the benefit of the eccentric motion
during weightlifting by lifting a heavy load and then letting the load fall. Muscle damage –
which is a good thing in muscle-building – actually occurs more-so on the eccentric portion of
the exercise. Keeping this in mind, it is important to let your muscles work to lower weights.
You should keep an even tempo when lifting that allows your muscles to work during both the
concentric motion and eccentric motion of the exercise.
Good form is important when lifting weights as well. It is real easy to want to increase the
amount of weight being lifted to increase muscle gains, and you do want to gradually increase
weight to a point. What you don’t want to do is increase the amount of weight you are lifting to
the point where you are arching your back and swinging your entire body to lift the load. Doing
so can lead to muscle imbalances and injury, and will have no benefit to you achieving your
goal.
Another aspect of hypertrophy training is the concept of split routines. This is essentially
breaking the body down into different parts and focusing on those parts on separate workout
days. You might work your chest and back on Monday, your shoulders and arms on Wednesday,
and your legs on Friday, for example. Splitting your exercise routine allows for muscles to be
damaged through resistance training and repaired by resting which will lead to muscle growth.
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Muscular Endurance
Muscular Endurance exercises can build lean muscle tissue by using light to moderate
resistance during workouts. Muscular hypertrophy can occur during this style of training, but
not as much as it would occur with a hypertrophy-specific routine. Generally speaking,
muscular endurance exercises can involve anywhere from 8 to 20 repetitions per exercise with
2 or 3 sets of each exercise. Often times circuit training can be used with muscular endurance
training.
Muscular endurance training can involve a wide variety of exercises and techniques including
balance training, core strength, plyometrics, isometric exercises, and more. A wide variety of
equipment may be used as well including weights, resistance bands, medicine balls, stability
(Swiss) balls, a pull up bar, and more.
As with any exercise, good form is essential for exercise efficiency and injury prevention.
Muscular endurance training can involve varying tempos with each exercise (fast, slow, fastslow, slow-fast, slow-pause-fast, etc.) It is important to follow a plan the gives specifics on these
techniques and tempos. For example, an exercise tempo might follow a 4-1-2 count for each
rep. In other words, count to 4 when lowering the weight, hold for 1 second, and then a 2 count
to lift.
One thing that is often overlooked with muscular endurance training is training variables. Some
exercises may need to be modified to ensure proper form, but for others the exercise may need
to increase in difficulty to provide a more challenging movement. One example is a push-up.
Some people may need to modify a push-up by using the knees for support, but others may
need to apply a more difficult variable such as doing push-ups while balancing on a medicine
ball.
Muscular endurance exercise routines may include split routines, circuit training routines,
supersets (performing 2 exercises consecutively without rest), and more. Really muscular
endurance training can fulfill a wide range of goals and a good routine will reflect the particular
goal desired to be achieved.
Eating and Building Muscle
Diet is a big part of building muscle. There are a few key components to using your diet to help
you gain muscle.
Adequate protein intake is essential. Notice I use the term adequate protein intake, not massive
protein intake. It may be beneficial to consume a high protein diet for brief periods of time, but
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Guide to Building Muscle
generally speaking a diet which has proper balance of carbohydrates, protein, and fats is ideal
for long-term muscle-building. For most people looking to gain muscle, protein intake should be
between 0.5 and 0.8 grams of protein per pound of body weight. Here is an example of a
person weighing 150 pounds:
150 X 0.5 = 75
150 X 0.8 = 120
Protein intake should be between 75 and 120 grams.
Another key component to gaining muscle is adequate calorie intake – stated another way: an
adequate amount of total food consumed throughout the day. There are several factors that
determine how much food you should eat throughout the day: your current body weight, your
fitness goal, and your daily activity.
Here is how to calculate your daily calorie needs.
First, determine your daily activity level using the chart below.
Activity
Level
Very
Light
Low
Active
Active
Heavy
Description of Lifestyle
Sedentary. Seated and standing activities such as office work, driving, and house
work. No vigorous activities.
In addition to a sedentary lifestyle, 30 minutes of planned moderate exercise.
This would include office workers with planned moderate exercise routines.
In addition to low active lifestyle, more intense exercises or additional physical
activity such as bike riding for several hours, yard work for several hours, etc.
Planned vigorous activities such as weightlifting, high-intensity interval training,
or physically demanding sports. This may include construction workers, athletes,
or lighter duty professionals that live a highly active lifestyle.
Activity
Level #
1.2 – 1.3
1.5 -1.6
1.6 – 1.7
1.9 – 2.1
Next we need to find your Resting Metabolic Rate (RMR) – the amount of energy your body
needs to survive at its current weight.
RMR = Body weight X 10
Next we need to calculate the daily Total Energy Expenditure (TEE) which is basically how
many calories your body burns throughout the day.
TEE = RMR X Activity Level
For an example, let’s use a 150 pound highly active person to calculate.
150 X 10 = 1500 RMR
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1500 (RMR) X 2.1 = 3150 calories expended per day (TEE)
If you are looking to maintain your current weight but build a little muscle and burn a little fat,
you would need to eat close to your calculated TEE.
If you are looking to lose weight you may need to reduce the calories you consume.
If you are looking to gain weight and put on muscle mass you may need to increase the amount
of calories you consume by about 400 calories per day to allow for muscle tissue to increase in
volume.
There is also something to be said for “hard gainers” or those that struggle to gain weight. Hard
gainers may want to increase total calorie intake even more than 400 calories per day.
One thing to understand is these calculations are only a target. There can be as much as a 20%
variance in the accuracy of these calculations due to age, gender, genetics, etc. Bottom line:
you need to eat big to get big, but “big” is a relative term to each individual.
Summary
*For gaining muscle mass, hypertrophy training is best.
*Lifting moderate to heavy loads with 3 to 5 sets of an exercise, and 6 to 12 reps per set is
ideal to train for hypertrophy (muscle gains).
*Moderate muscle growth can occur with muscular endurance training.
*Adequate protein intake is needed to build muscle mass.
*Adequate calorie intake relative to daily Total Energy Expenditure is needed for gaining
muscle mass.
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4-week Hypertrophy Training Routine
Monday
Chest/Back
1. Bench
Press
Thursday
Abs
1.Medicine
Ball Sit Ups
Friday
Shoulders/Arms
1. Dumbbell
Shoulder Press
2. Leg
Extension
Machine
2.Russian
Twist
2. Front/Lateral
Raises
3. Dumbbell
Incline Press
3. Romanian
Deadlift
3. Low back
Extensions
3. Shoulder
Shrugs
4. Lat Pull
Down
5. Cable
Row
4. Leg Curls
4. Hanging
knee raises
4. EZ Bar Curls
2. Dumbbell
Fly
Tuesday
Cardio
30 minutes
of
moderate
intensity
cardio
6. Dumbbell
Row
Wednesday
Legs
1. Leg Press
5. Calf
Raises with
Dumbbells
in hands
(Do every
exercise in
succession,
then repeat
for a total of
3 circuits)
Saturday
Cardio
20 minutes
of Cardio
Intervals – 1
minute
sprint, 3
minute
moderate
pace, and
repeat.
Sunday
Rest
Stretch any
sore
muscles
5. Alternating
Dumbbell Curls
6. Cable Triceps
Press Down
7. Lying Triceps
Extension
Note: Complete all sets of each exercise before moving to the next exercise (except on Abs day)
Week 1: 3 sets of each exercise, 12 reps
Week 2: 3 sets of each exercise, 10 reps
Week 3: 4 sets of each exercise, 8 reps
Week 4: 4 sets of each exercise, 8 reps
Check out more workout plans later in this guide.
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4-week Muscular Strength Endurance Routine
Monday
Chest/Back
1. Push Ups,
superset with
Pull Ups
2. Dumbbell
Press with
back on
Stability Ball,
superset with
Under-grip
Chin Ups
Tuesday
Cardio
30
minutes of
moderate
intensity
cardio
3. Close
Hands Push
Ups, superset
with
Dumbbell
Rows
4. Dumbbell
Fly, superset
with Lat Pull
Down or
Wide Pull
Ups
Wednesday
Shoulders/Arms
1. Standing
Shoulder Press,
superset with
front/side
dumbbell raises
Thursday
Abs
1.Medicine
Ball Sit Ups
2. Upright Row,
superset with
Shoulder
Shrugs
3. Low back
Extensions
3. Bench/Chair
Dips, superset
with
Alternating
Dumbbell Curls
4. Standing
Triceps
extension,
superset with
reverse curls
2.Russian
Twist
4. Hanging
knee raises
(Do every
exercise in
succession,
then repeat
for a total
of 3
circuits)
Friday
Legs/Back
1. Squats,
superset
with Singleleg Squats
2. Closegrip Pull
Ups,
superset
with
Alternating
Rows in
Plank
position
Saturday
Cardio
20 minutes
of Cardio
Intervals – 1
minute
sprint, 3
minute
moderate
pace, and
repeat.
3. Jump
Squat,
superset
with Chin
Ups
4. Side
Lunge,
superset
with Back
Fly
5. Calf
Raises (strip
set to
failure)
Complete each superset 3 times before moving to the next exercise on weeks 1 and 2.
Complete each superset in a circuit on weeks 3 and 4.
Complete each bodyweight exercise (pull ups, push ups, jump squats, etc.) to near failure.
Aim for 8 to 12 reps on exercises that involve weights.
Check out more workout plans later in this guide.
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Sunday
Rest
Stretch any
sore
muscles
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Guide to Building Muscle
Periodization is an important element to fitness that is often overlooked. In order to continue to
improve your fitness level, your body composition, and continue to grow muscle, you need to have
periods of variety in your workout schedule. Planning is a big part of periodization. It is important to
have a plan that specifies which workouts and style of exercises you will do to accomplish your shortterm goals. One way to do it is to plan your workouts for the next month, and then for the next year.
A one-month schedule might look like this:
Monday
Tuesday
Wednesday Thursday Friday
Saturday Sunday
Week 1
Hypertrophy Cardio
Hypertrophy Abs
Hypertrophy Cardio
Rest
– Chest and
- Legs
– Shoulders
Back
and Arms
Week 2
Hypertrophy Cardio
Hypertrophy Abs
Hypertrophy Cardio
Rest
– Chest and
- Legs
– Shoulders
Back
and Arms
Week 3
Hypertrophy Cardio
Hypertrophy Abs
Hypertrophy Cardio
Rest
– Chest and
- Legs
– Shoulders
Back
and Arms
Week 4
Strength
Cardio
Strength
Abs
Strength
Cardio
Rest
Endurance –
Endurance Endurance –
Chest and
Legs
Shoulders
Back
and Arms
Note: 3 weeks of hypertrophy training. On 4th week begin a 4-week period of strength endurance
training.
Scheduling for a year in advance can give you an idea of how to train for the long-term and break up
periods of training to avoid plateaus in muscle growth. Here is an example of how to use periodization
for a year if you have a goal of building muscle:
JAN
FEB
MAR APR MAY JUN JUL
AUG
Hypertrophy
X
X
X
X
X
Strength
X
X
X
X
Endurance
Light
X
workouts
and Rest
Cardio
X
X
X
X
X
X
X
X
Stretch
X
X
X
X
X
X
X
X
Note: Re- assess goals continually and adjust schedule as needed.
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SEP
X
OCT
X
X
NOV
X
DEC
X
X
X
X
X
X
X
X
X
X
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Periodization provides variety, which is important. It is also important to keep in mind that you will want
to switch-up your workout routines within the phase you are working on. For example, your
hypertrophy workouts that you do in January might be different than the ones you do in March. You
might also want to return to same workouts you did in January later in the year and mix it up by
increasing the amount of resistance (lift heavier weights).
As you can see, in order to maximize muscle gains, a little thought and process has to go into designing
your workout routines. You can’t just go to the gym and randomly lift weights for a few months and
expect great results. You need to plan and have periods of different styles of training (periodization) in
order to experience the best results.
There are several ways to go about following a plan for muscle gains. Here are a few suggestions:
Hire a Personal Trainer Having a personal trainer design a workout routine is one of the best ways to
accomplish your fitness goals. A trainer can design a program custom-fit to your body, your goals, and
your preferred style of exercise. This may be a little costly for some, but the investment can prove to
have great benefits.
Design Your Own Program Take caution with this, especially if you do not have any background or
knowledge of fitness. If you choose to go this route, be sure to pick up a book or two and read some
magazines to get an idea of an effective workout routine. Be sure you factor in the periodization
concept when putting together your routine and factor in rep count, amount of exercises, routine splits,
tempo, etc. in order to get the most out of your routine.
Use Fitness DVD Programs This is a great solution for most people. The DVD packages that I
recommend take into account everything mentioned in this guide and more. With these workout plans
you can take the guesswork out and get effective workouts, workout schedules, eating plans, a trainer
providing tips, and more. I have personally used several DVD workout programs and have got great
results doing so – I will go into more details about these products in the next section.
Summary
*For effective muscle-gaining workouts, use periodization with your routines.
*Plan specific workouts for the weeks and months ahead.
*Have variety in your workouts to maximize muscle gains and avoid plateaus.
*Put some thought into your own routines, hire a personal trainer, or use fitness DVD
programs – do not just sporadically lift weights with random workout routines.
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Hopefully you have come away with some information and ideas that have you thinking a little deeper
about your workouts and building muscle. It’s not rocket science, but it does take some planning and
effective techniques to experience the best results. With that I have a few recommendations on some
workout programs that will give you a road map to maximize your muscle building efforts. Workouts,
schedules, tips, eating plans – it’s all there laid out for you.
When you purchase these workouts through me, you get some extra freebies that you wouldn’t get if
ordering through a corporate website or 1-800 number. Plus you will get me as your personal coach to
point you in the right direction and keep you motivated with tips along the way. Win, win.
**Be sure to look at the Challenge Packs at the end of the guide before purchasing anything! These are
the best deals**
For maximum muscle gains I suggest Body Beast™.
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Guide to Building Muscle
For a combination of building muscle and achieving a lean ripped body, I recommend P90X. This was the
workout program that helped me lose 50 pounds over a period of 5 months.
Go from regular to ripped in 90 days.
If you want to get in the best shape of your life, the
P90X® Extreme Home Fitness system is the program for
you. Tony Horton, your personal P90X trainer, uses the
science of Muscle Confusion™ to constantly challenge
your body with new moves and routines. So your results
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Those are my top 2 recommendations for building muscle. Body Beast is a hypertrophy emphasized
program that delivers great results while taking you through different phases of building muscle to
achieve maximum gains. P90X is a total body transformation system that uses concepts of muscular
endurance and Muscle Confusion™ that will pack on muscle and burn fat leaving you with a ripped body.
There are certainly other programs that can provide muscle growth. To explore more workout
programs including P90X2, P90X3 (coming December 2013), ChaLean Extreme, Les Mills PUMP, and
more click the link below.
http://teambeachbody.com/shop/-/shopping/?referringRepId=49526
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Guide to Building Muscle
Make no mistake; nutrition is the key to great results with muscle-building workouts. Keeping that in
mind, adding some supplements to your healthy diet can prove to be beneficial in achieving the best
results. Below are my top supplement recommendations.
What sets these supplements aside from most supplements found in retail stores is the quality. No
artificial sweeteners, artificial colors, or other un-tested junk. These are high-quality products. The best
supplements for the best results.
Beachbody Hardcore Base Shake
Maximize new muscle growth, faster. This Base Shake was formulated to help
maximize new muscle growth AND reduce muscle breakdown—at the same time.
Boost your results, naturally and safely.
Monstrous, carved muscles start here. This exclusive blend gives you 18 grams of
high-quality, fast- and slow-digesting proteins to help boost your results at an accelerated pace.
It helps to build muscle and minimize muscle breakdown simultaneously, getting you undeniably
massive.*
Beachbody® Base Shake:
 Includes whey protein concentrate.
 Contains digestive enzymes to help enhance protein utilization and reduce gas and bloating.*
 Is formulated to mix with fresh-squeezed juice, raw eggs, sprouted greens, etc.
 Works well with these additional boosts: Beachbody M.A.X. Creatine, Beachbody Fuel Shot, and
Beachbody Super Suma.
 Contains no artificial colors, flavors, or sweeteners, and no untested ingredients.
 Features a flavor-neutral base that lets you whip up your shake just the way you want it.
$59.95 Click Here to Order Hardcore Base Shake
Beachbody Fuel Shot –Get a near-instant surge of power.
Blow past fatigue with a few sips of performance-enhancing calories. This
dextrose- and maltodextrin-based energy drink is designed to drive nutrients into
muscle fiber for greater strength during workouts and help replenish the glycogen
and electrolytes lost after workouts.
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Guide to Building Muscle
Beachbody® Fuel Shot:





Instantly triggers an insulin response with its high glycemic index (GI), for more energy and
faster recovery during and after workouts.
Contains vital electrolytes to keep you hydrated.
Supports muscle mass growth with a hefty calorie load.
Helps muscles absorb the protein and nutrients they need to recover, repair, and replenish
themselves.
Contains no untested ingredients.
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Beachbody MAX Creatine
With M.A.X. Creatine, you get high-grade pure creatine monohydrate—without
fillers, preservatives, or untested ingredients. Use daily to help build strength, with
increased energy and stamina.
Beachbody® M.A.X. Creatine:




Supports an increase in strength, muscle recovery, and muscle mass.*
Should be used within 30 minutes of a workout.
Contains pure creatine monohydrate.
Contains no fillers, preservatives, wheat, corn, sucrose, starch, salt, yeast, or added flavors.
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Beachbody Super Suma
Super Suma is made from suma root ("Brazilian ginseng") and contains Beachbody's
exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp
up muscle strength, size, and endurance.
Beachbody® Super Suma:*




Helps enhance testosterone production
Contains no risky or untested ingredients, sugars, starches, synthetic materials, yeast, grains, or
excipients
Is a powerful adaptogen that strengthens the body
Supports protein synthesis for faster muscle repair
$29.95 Click Here to Order Super Suma
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Guide to Building Muscle
Energy and Endurance® Pre-Workout Formula 30-Day Tub
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endurance, strength, and focus, so you can maximize every minute of your
Beachbody® workout and get your best results.*
E&E Energy and Endurance™ will help you:*
Burn more calories and fat to get ripped faster.
Maximize muscle performance to build muscle faster.
E&E Energy and Endurance features a proprietary blend of:






Advanced nitric oxide boosters to help speed more nutrients and oxygen to your muscles for
better performance.*
Natural energizers to help increase energy production and focus to maximize your workout.*
Amino acids to help promote muscular energy and overall workout performance.*
Electrolytes to help fight dehydration and support optimal muscle function.*
Essential B vitamins to promote a strong metabolism to provide energy so you can burn fat.*
Stevia for natural, zero-calorie sweetness.
E&E Energy and Endurance contains:
 No artificial flavors, sweeteners, or preservatives.
 No high-risk or untested ingredients.
Get the most from your workout. Mix E&E Energy and Endurance with water and drink it 15 to 30
minutes before your workout. You'll feel more energized from the start to the end of your workout—
maximizing your results.
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P90X® Results and Recovery
Recover faster and see better results!
This great-tasting shake is specially designed to provide the precise nutrients
you need to recover quickly after intense workouts. P90X® Results and
Recovery Formula™ offers a unique mix of:
Dextrose-based formula for optimum glycogen replenishment*
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Guide to Building Muscle
A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle
resynthesis*
Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*
Studies (1,2) show that with proper nutrition during the first hour following a workout you can increase
your body's ability to recover by more than 100%. The key component to maximizing this "window of
opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein.
P90X Results and Recovery Formula is a state-of-the-art, great tasting, body-shaping cocktail that's
guaranteed to take your results to the next level.
1. Phillips, sm, J.W. Hartman and SB Wilkinson. 2005. Dietary protein to support anabolism with resistance exercise in men. J.
Am. Coll Nutr. 24:1345.
2. Haff, GG, MJ Lehmkuhl, LB Meloy and MH Stone. 2003. Carbohydrate supplementation and resistance training. J. Strength
Cond Res 17:187
$49.95 Click Here to Purchase Results and Recovery
Extreme Nutrition Stack
The Beachbody Extreme Nutrition Stack is the mother of all
muscle-blasting supplement combos, specially chosen to
work together to give you more stamina and power, faster
recovery, and greater mass than you ever dreamed
possible*.
The Beachbody Extreme Nutrition Stack includes:
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
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A 30-Day Supply of Hardcore Base Shake
A 30-Day Supply of Fuel Shot
A 30-Day Supply of M.A.X. Creatine
A 30-Day Supply of Super Suma
The Beachbody Extreme Nutrition Stack is probably the cleanest supplement stack available:


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Tested for Purity And Potency
No artificial coloring
No high-risk or untested ingredients
No artificial flavors, so you can mix it your way
$169.80 Click Here to Purchase the Extreme Nutrition Stack
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18
Guide to Building Muscle
Combine the best fitness programs with the best in nutrition to get the most out of your workouts! Save
money by purchasing a Challenge Pack!
The Fine Print: Cleary Printed – When you purchase a Challenge Pack your nutrition product (either
the Extreme Nutrition Stack or Shakeology) will be on Home Direct (our autoship feature) and you will
be billed accordingly).
Body Beast Challenge Pack
This pro-level bodybuilding, nutrition, and supplement system works super
fast to give you a body that gets noticed.
Your Challenge Pack also includes:






Your first 30-day supply of Beachbody® Hardcore Base Shake—the muscle-building amino acid
shake that's the base of your Beast nutrition plan, delivered through Home Direct, our autoship
program that ensures timely delivery of Hardcore Base Shake to your doorstep every month.**
Your first 30-day supply of Beachbody Fuel Shot—the cocktail that fuels your muscles with
energy preworkout1, and helps speed recovery postworkout, delivered through Home Direct,
our autoship program that ensures timely delivery of Fuel Shot to your doorstep every month.**
Your first 30-day supply of Beachbody M.A.X. Creatine—the most proven supplement in the
industry—shown to maximize strength, muscle growth, and recovery delivered through Home
Direct, our autoship program that ensures timely delivery of M.A.X. Creatine to your doorstep
every month.**
Your first 30-day supply of Beachbody Super Suma—boosts physical strength, energy, and
stamina, AND enhances the body's natural testosterone production1 delivered through Home
Direct, our autoship program that ensures timely delivery of Super Suma to your doorstep every
month.**
A FREE 30-day trial membership in the Team Beachbody VIP Club, where you'll find all the
support you'll need to complete your challenge.
Plus FREE shipping!
$220.00 Click Here to Purchase the Body Beast Challenge Pack
P90X Challenge Pack Trainer Tony Horton will transform your body in just
90 days. P90X® constantly introduces new moves to challenge your muscles
and give you extraordinary results.
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Guide to Building Muscle
Your Challenge Pack also includes:



Your first 30-day supply of Shakeology®—the superfood shake that helps give you energy,
reduce cravings and accelerate your fitness results—delivered on Home Direct, our monthly
autoship program.*
A FREE 30-day trial membership in the Team Beachbody® Club, where you'll find all the support
you'll need to complete your Challenge.*
Plus FREE standard shipping!
Now includes 5 P90X Plus® Advanced Workouts (on 4 DVDs), a $130 value
Save over $65 when you purchase this Challenge Pack as opposed to purchasing Shakeology and P90X
separately.
$205.00 Click Here to Purchase the P90X Challenge Pack
*These statements have not been evaluated by the FDA. These products are not intended to diagnose,
treat, cure or prevent any disease.
**With Home Direct, you'll automatically receive this item every 30 days at the retail pric , shipped
directly to your door and billed monthly to the credit card you provide today. You may cancel at any time
by contacting Customer Service.
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Guide to Building Muscle
There are several options you can take advantage of to produce muscle gains. An efficient workout
program, a specific nutrition plan, and some supplementation are all essential to produce to best
results.
I personally recommend each of the products mentioned in this guide. The workout routines work; the
nutrition plans provided with the workouts work; the supplements work.
The workout plans I provided in the beginning of this guide can be a great place to start if you are not
ready to purchase any of the workout programs mentioned, for whatever reason.
You can choose other ways to work out, find other supplements, and find other advice – there are
hundreds if not thousands of options available. I will say that in my over 18 years of experience with
weightlifting, taking supplements, and coaching/training that the products mentioned in this guide are
hands down the best.
Whichever avenue you choose in your fitness journey, I wish you the best. I hope you can
take the information in this guide and put it to use to achieve the muscle-building results that
you want to achieve.
Glen
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