Introducing DTS Training: A Science-Based Approach to Defeating Your Skinny Guy Genetics . . . Forever!
Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending Improvement
The Suntan Analogy: The Key to Muscle Growth
PART 5
MASS MECHANICS: UNLOCKING THE PRINCIPLES OF OWNERSHIP, RESPECT & DISADVANTAGES FOR IMMEDIATE GAINS
Mass Mechanics Principle #1: The Principle of Ownership
Mass Mechanics Principle #2: The Principle of Respect
Mass Mechanics Principle #3: The Principle of Disadvantages
PART 6
THE ULTIMATE 30-WEEK, ZERO GUESSWORK MUSCLE-BUILDING PROGRAM
Phase One
Phase Two
Phase Three
PART 7
THE EXERCISE EXECUTION DEMONSTRATION GUIDE: DON'T DO ANOTHER REP WITHOUT THESE MAX CONTRACTION CUES
Abs
Back
Biceps
Calves
Chest
Hamstrings
Quads
Shoulders
Triceps
PART 8
FIVE RITUALS TO RAPID RECOVERY
Recovery Ritual #1: Contrast Baths and Showers
Recovery Ritual #2: Massage
Recovery Ritual #3: Muscle Activation Technique (MAT™)
Recovery Ritual #4: Handling Stress
Recovery Ritual #5: Sleep
PART 9
FOURTEEN SIMPLE, NO-NONSENSE NUTRITION PRINCIPLES TO GAIN YOUR FIRST 30 POUNDS OF PURE MUSCLE
The Nutritional Hierarchy of Muscle Growth (and Fat Loss)
Choose Your Goal: Don’t Chase Two Rabbits at Once
Calories and Macronutrients: Setting Your Best Targets (Without Complicated Formulas)
Protein: The Body’s Most Important Building Block
Fat: The Key to Optimal Testosterone Production and Sex Drive
Carbs: You Need to Earn Them!
Hydrate to Look Fuller and Stay Stronger
Establish a Regular Meal Cadence
How to Use “Treat Meals” to Bulk Your Muscles, Not Your Belly
Alcohol: You Booze, You Lose?
Consistency: The “Best Diet” Is the One That You Follow
The Devil Is in the Dose, Never in the Food Itself
Arm Yourself with the Only Kitchen Tools You Need
Invest in Cooking Lessons and Cook Like a Pro
PART 10
THE DONE-FOR-YOU MASS AND SHRED MEAL PLANS
Training Day: Mass Phase Meal Plans
Non-Training Day: Mass Phase Meal Plans
Training Day: Shred Phase Meal Plans
Non-Training Day: Shred Phase Meal Plans
PART 11
SUPPLEMENTS THAT ACTUALLY WORK (DON'T WORRY, THIS PART IS SHORT)
Do You Earn the Right to Take Supplements?
How to Build More Muscle with Less Protein
The War in Your Gut: Are You Losing?
Protein Powders: Whey Is Not the Only Way
Carbohydrate Powder: The Ultimate Muscle-Building Solution
PART 12
A NO-NONSENSE GUIDE TO LIVING LARGE OUTSIDE OF THE GYM
Build Muscle to Serve, Not to Be Served
Take Massive Action (Don’t Just Think or Talk About It)
Avoid Broken Focus
Get Blood in the Game
Recognize the Gym Is a Metaphor for Life
Acknowledgments
Can You Hook A Brother Up?
About the Author
Endnotes
WARNING! IF YOU WERE BLESSED WITH GREAT GENES, WANT TO LOOK LIKE A “BODYBUILDING MUTANT,” OR IF YOU THINK STEROIDS AND SUPPLEMENTS ARE THE ANSWER, THEN CLOSE THIS BOOK RIGHT NOW. IT’S NOT FOR YOU.
“Scrawny,” “Bones,” “Toothpick,” “Pencil Neck,” “String Bean”—I’ve been called them all. I bet you have too. And if you’re like I was, you’ve searched all the bookstores and scoured the Internet looking for someone to explain to you how to gain weight and build life-changing muscle. You found plenty of information on how to lose weight, but it seems no one wants to help the skinny guy.
Tell friends that you hate being thin, and you’re trying to gain weight, and they just roll their eyes and tell you you’re lucky.
Want to know what’s worse? No one cares! No one cares that no matter how hard you train, your muscles will not grow as fast as you want them to. No one cares that guys mock you and girls pity you. No one but a skinny guy can understand the disadvantages of your ectomorph physique.
I’m
