Below, we'll let Sean Nalewanyj tell us about the 60 seconds of your workout that truly determines whether or not you build muscle. Interesting stuff, a different way to look at your workout.

Sean recently added to his already massive muscle building program package - more on that in a moment.

But first...

How? Simply submit your success story and best weight gain tips. Details here

When I first started the weight gain tips section, I assumed that because so many were writing me with impressive tales of gains, that they would happily head over and submit their stories and tips so that everyone could benefit from them.

Wrong. Never happened. I still receive those emails. In the past 2 days I've received tales of 14 pound and 22 pound gains from site visitors. Impressive, interesting and inspirational stuff. But getting people to venture on over and make a submission to the section has proved a frustrating task.

Talking to other webmasters, this phenomenon is not unique to the Guide. It seems that while the web is cluttered with clowns throwing out bad advice (see the typical message board or Yahoo Answers for examples), the person who actually has something interesting and valuable to add is reluctant to participate.

So, here is my attempt at a solution: an incentive. With thanks to Alan Trombetta over at Newgrip.com, I am giving away 3 pairs of customized NewGrips. These things are amazing (see my review here).

So, no excuses, make your submission. The drawing isn't until June 25 so if you haven't achieved impressive gains yet, you still have plenty of time to get growing and get a chance to win.

Note: All those who had previously made submissions (without the need for an incentive) are eligible for the drawings as well.

In This Issue...

Site New Stuff

• From Sean Nalewanyj, an article on training at home and the equipment you need to get it done. I get tired of people saying that you need to join a gym for big results. Not true. I prefer to train at home. And for a lot of people it is just a much better option.

• Working Out At Home To Build Muscle Mass

• 5 Workout Factors for Fast Muscle Gain
• 10 Principles For The Skinny Guy Dieting To Gain Weight

98% of physique change is just getting the basics right. Don't spend 98% of your time worrying about the other 2%.

Do as Will tells you, "worry less and act more." A must read for those who are struggling to understand what they need to do to get some positive results.

• Bodybuilding With The KISS Approach

Brad reports gains of 14 lbs. and gives out his eating schedule. Kevin gives out his home-made weight gain shake that has helped him bulk by 6 pounds in his first month. Good stuff, check them out.

Program Updates

• Sean Nalewanyj's Muscle Gain Truth No-Fail System has gotten even bigger. Notable additions include new meal plans, an hour-long video of Sean performing a hardcore workout complete with narration and tips, and a new guide to personalizing your workout.

The new personalized workout plan guide is particularly impressive. I get questions all the time on how to adjust workouts for various injuries, time limitations or equipment limitations. Apparently Sean did too. So, he created this guide which gives workouts for all the above situations at just about every imaginable level (crazily complete, for example, 3 different workout suggestions for various levels of a shoulder injury).

Sean is amazing. This package is amazing. It is a huge package but there isn't anything "fluffy" about it, just quality stuff to take you to your goals. I'm honestly convinced that at some point in the future Sean is going to create a robot that will just come to your house, drag you out of bed and into the gym, stuff food down your throat and force you to become what you want to be. He's probably already working on that. He is doing everything he possibly can to create a world of buff people.

Until the day of his robot, this is the best you can do. Check out the updated review of Sean Nalewanyj's Muscle Gain Truth No-Fail System.


• Not to be outdone, Vince Delmonte updated his No-Nonsense Muscle Building Program. Additions include a beefed up 52-week Intensive Workout Plan, an animated workout database and additional meal plans.

Some great stuff here. Vince really has a way of getting through to his trainees. Check out the updated review of Vince Delmonte's no-Nonsense Muscle Building Program.


• With the above updates also came price increases. And jumping onto the price increase bandwagon next week will be Will Brink's Bodybuilding Revealed.

The reason for this price hike? Perceived value. Yep, that's right, because everyone seems to be charging more, Bodybuilding Revealed is perceived to be a lesser offering. Not true. I've been saying forever that pound-for-pound, dollar-for-dollar, Bodybuilding Revealed is the champion bodybuilding resource. Even when its price is raised, it will continue to be the best value out there.

So, blame yourself and your perceptions for this increase. But you still have time, a few days to get it for $49. As of next Monday, it is scheduled to move to ever-popular $67 price point.


• 3 Brand New Program Reviews Up - I didn't become a big fan of any of these...

• Review of Rob Maraby's Fast Muscles
• Review of Greg Gillies's Skinny Guy's Guide To Building Mass Fast
• Review of Leo Costa's Big Beyond Belief

Bodybuilding Tips

The margin of time that determines muscle building success or failure in the gym is a heck of a lot shorter than you might think. Just as fraction-of-a-second moments during a 100 metre dash will make or break a sprinter's race, fraction-of-a-second moments will also make or break your body's muscle growth response in the gym.

In fact, your entire margin of success in the gym can ultimately be reduced to just a short time span of 60 seconds. That's correct, how you choose to handle a short 60 second time period during your workouts will translate to either poor, mediocre or significant muscle building results.

Although each entire workout will last for about an hour, only 60 seconds of that actual time will determine what kind of gains you achieve.

You may be scratching your head right now and wondering what the heck I'm talking about, but allow me to explain…

You see, every individual set that you perform in the gym is ultimately being performed for the benefits that will be achieved on the last 1-2 reps. Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.

If a given set consists of 6 reps, then reps 1-4 are only performed in order to get to reps 5 and 6. Reps 1-4 will do very little in terms of stimulating muscular growth, but are necessary to perform in order to overload the muscles on reps 5 and 6.

In other words, it is only the very last 1-2 reps that will ultimately yield a muscle building response from the body. The longer you can push yourself to battle the weights during this small time frame at the end of each set, the greater results you will achieve.

Any of you who have read my articles know that I'm a big advocate of training to muscular failure. There is simply no better way to trigger your body's adaptive responses than to train until your muscles cannot move the weight another inch.

The closer and closer that you can come to muscular failure, the more dramatically your body will respond. This time frame is literally measured in single seconds. If you drop the weights 5-6 seconds earlier than the next guy (the margin is probably even smaller than this), you'll be significantly sacrificing your muscle growth.

So, where did the 60-second time frame come from?

Well, if we assume that you perform 10 total all out sets per workout and have a margin of 6 seconds between success/failure per set, this gives you 60 seconds of total time per workout to either battle through with full effort or to surrender and settle for mediocre results.

It really is true; your bodybuilding success is literally measured by the short, precise moments at the very end of each set and the amount of effort you are willing to exert during this time.

If you can force yourself to train to all out muscular failure, you'll achieve the best results possible. If you drop the weight 3 seconds before muscular failure, your growth will be compromised. If you drop the weight 8 seconds before muscular failure, your growth will be compromised even further.

If we multiply our 60-second figure by my recommended number of 3 workouts per week, this means that your bodybuilding success in the gym will literally be measured by how you choose to handle one short 3 minute long period per week.

I bet you never thought of it this way before!

You must train hard and with full effort at all times. When the weight feels heavy and your muscles ache and burn with discomfort, you must push through and continue until true muscular failure is reached. If you stop short, even a second short, your gains will be compromised.

Keep this in mind at all times in the gym and you'll experience better results than ever before. If you want to learn some awesome psychological techniques for breaking through the pain barrier and “mentally numbing” the discomfort associated with hard training, make sure to visit my website using the link below for details...

About The Author...

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: The Muscle Gain Truth No-Fail System"

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months.

Final Thoughts

Well, that wasn't a short Ezine. It is actually my goal to shorten these things up and instead do them more frequently. To this point, I have been a miserable failure at that.

I am currently working on a lot of things for the site. I have a minor design change in the works which will hopefully make the navigation a little easier. I am finishing up my effort of reviewing all the relevant muscle building programs out there (and believe me, I am sick of reviewing muscle building programs and anxious to do other things).

Anyway, make sure you make your 60-second window count and I'll talk to you nest time.