Let me guess...this issue reaches you weighing in at 8 lbs. heavier than the last?

Well, I know for two hardgainers, Kai and Tom, those numbers are exactly correct. Congratulations to those two and the rest of you who are growing a little bit bigger every day.

May the gains continue in May.

And if you're still amongst the skinny, don't give up just yet. Just take the path of Kai and Tom - Eat BIG, train HEAVY and get a lot of REST. Be consistent and your body will give you that lean muscle weight you desire.

Please, please send me your success stories - Contact. I love to get that stuff. But, please double-check the email address you provide. Nothing is more frustrating to me than typing out a reply to a question or comment only to have it returned "Delivery Failed: Unknown Address."

Seriously, it makes me crazy....but enough about me and my woes, on to the business at hand.

In This Issue...

Site New Stuff

Well, I didn't really realize there was such a lack of new stuff at the site last month until just now. I'd say I was busy but I can't remember all that much going on.

So maybe I was just lazy. Look for lots of new stuff in May. There were some improvements to note...

• The section, Designing and Maintaining your Weight Gain Diet, was reorganized. New info was added throughout the section. The goal was to make things easier to find. Feedback, as always, appreciated.
• The Bodybuilding Supplement Guide was updated. I added links directly to where you could buy the recommended supplements at reasonable prices to answer one question I get asked a lot...

  "Where's a good place to buy supplements?"

  The answer isn't at your local mall from that chain known by its initials, not unless you wish to become lighter than necessary in the wallet. For most supplement purchases, I recommend Affordable Supplements.

• Over at The Muscle Building Blog, "Sleep and Muscle Building" and "Creatine and Women" were covered in the Q&A format.

  Also, of particular note, I published an article written by Dr. Mark Worthen entitled "3 Steps to Identify Supplements that Lack Scientific Evidence." The article details exactly how to research a supplement (online) and find out what the legitimate studies have to say about its abilities. Definitely worth a read.

Interesting Off-Site Reads

Ephedra

Here in the states, a recent federal court decision went against the FDAs decision to ban ephedra. As ephedra products promote weight loss and we are people wanting to gain weight, why should we care?

Well, the ban, as decided in the ruling, violated the Dietary Supplement Health and Education Act (DSHEA). If the ruling is upheld, it will mean the FDA must present stronger evidence that a dietary supplement poses significant risk to the public before issuing a ban. For anyone who uses supplements of any kind and appreciates the freedom to make their own decisions regarding what they choose to use, this has to be considered a positive development.

I thought this column, Subversive diet supplements? by Jacob Sullum, addressed the topic well.

Constitutional Thinness

So, how good is it to be really skinny? Well, not all that great when you take it to the extreme. Check this one out - it represents the rare occassion that the media notices that not everyone is battling obesity.

A decent article but I think if Jared (the article's example) would replace his Big Macs with some good food and pump just a little iron he wouldn't be such a narrow man.

Also of note is the term used in the article -"constitutional thinness." Hadn't heard that one before.

Guest Opinion

Speaking of people noticing that some of us are seeking rather than trying to avoid weight gain, I was surfing the net and happened upon this piece from Jenny Drake of the Beauty Fitness Lifestyles site...

Just lately I've begun to notice a trend ... the subject of gaining weight is gaining momentum.

While most of the western world is preoccupied with obesity and weight loss, a portion of the population has struggled to fill out the clothing mainstream stores have on sale.

And there's been a distinct lack of beauty fitness courses to help them address their concerns.

In fact, I remember reading a book years ago on the Silva Mind Control System written by a bodybuilder.

In it he mentioned buying a secondhand set of weights which included the workout log of the previous owner.

That owner, a 'hard-gainer' as the author categorized him, had rigidly followed a conventional bodybuilding program yet failed miserably to gain weight.

The author had no suggestions - other than the 'fact' that some people just can't be helped.

Another time I was at a workshop where a girl was laughed down when she asked whether the techniques being taught could be used to gain weight. People thought she was joking.

So look around - people are succeeding in gaining weight, and they're starting to produce products to help others do the same.

Bodybuilding Tip of the Month

Make Sure Your Workouts Are Intense

If you don't perform your workouts with intensity your gains (if you get any) will be small in comparison to your potential. If you aren't getting the results you want, evaluate the intensity level of your workouts. Chances are you'll find an area that needs improvement.

Working out with intensity certainly isn't novel advice. To my knowledge, no one is out there promoting lack-luster workouts (though, a little observation in any gym might make you think otherwise).

But what exactly is intensity and how do you know if you are giving it?

Thefreedictionary.com defines intensity as "exceptionally great concentration, power or force." For weight training workouts I'd define it as...

Without intensity, you won't lift to your capabilities. Without lifting to your capabilities, you won't signal maximum muscle growth.

When you recount the argument you had with your spouse the night before in the midst of your pull-ups, you're losing intensity. When you notice the aerobics class on rep number nine of your squats, you're losing intensity. When you are unsure whether or not you will be able to do one more rep this week than last, you're losing intensity. And if you stop and chat about the weather for a few minutes, you've lost your intensity.

You should walk into the gym with one thing on your mind: Building Muscle. Three days a week, for one hour at a time, nothing else should enter your mind. Avoid any and all distractions.

If you train at home, the phone goes off the hook and all family members should get the message that you are to be disturbed only in extreme circumstances (death, tornado, etc.).

If you train at a gym, master the "Leave me alone or I'll kick your butt" look. If you don't know what this look is, simply walk towards an advanced trainer at a gym as though you are considering making contact. Before you get too close, you'll likely see a fine example of the look.

Note that those you see at the gym with the best physiques aren't typically the gym's social butterflies. This is not coincidence. They know the value of intensity.

In your training log, make a habit of recording an honest evaluation of your intensity level for each workout. Give yourself a rating between 1 and 10. Only you can accurately gauge your own intensity level. There is no value in being dishonest here, your body knows exactly what kind of effort you put into your workout and it will act accordingly.

Do this and you might just notice that the biggest gains you make happen at the same time you've given yourself the highest intensity marks.

From the In-Box - Q&A

Too Much Soreness?

...It has been 8 days since my first workout and I am still really sore. I still have trouble getting in and out of cars...should I just workout again or wait until I am well? Will I be able to gain mass by working out so infrequently? (from Jon)

My first question to you would be what kind of workout you attempted for your first workout? It is a good idea when first beginning or getting back to weight training after an extended break to ease yourself in with some lighter workouts (see Pre-Program Routines). This can minimize the effects of what you are experiencing now - DOMS (Delayed Onset Muscle Soreness).

My guess is that you started right in with a full on heavy routine and are now paying the consequences. The good news is that when you have healed and then repeat your workout, the soreness you experience will be shorter and less severe. Most likely you won't have any problems working each muscle group once a week.

You don't want to train with sore muscles. If you are still at the point where things like getting in and out of cars are causing you trouble, a little more rest time is needed. It isn't, however, necessary to wait until you feel absolutely no soreness to hit the weights again.

Too Little Soreness?

I have recently switched to a shortened workout schedule like you and so many others are recommending but I now don't feel like I've even worked out the next day. No soreness at all....I'm thinking that my body may need more to get it to react?... (from Rick)

I'm guessing that you made this change because you weren't happy with the results you were getting from your previous workout schedule. If so, why not give this way a fair shot and see if it doesn't provide you with better results? It may be, as you say, that your particular muscle make-up requires workouts beyond what is the base recommendation of the site to get it to grow but using soreness as the indicator for the efficacy of a workout schedule is not reliable.

For most people, the longer they stick to a regular workout schedule, the less problems they have with soreness. Proper diet and stretching can also have alleviate problems of soreness. Genetics play a major part in the way your muscles feel post-workout.

Muscles can and will grow regardless of the soreness you may or may not feel. The level of soreness felt will vary by individual.

Pursuing soreness as a goal can cause major problems. You can quickly find yourself in in overtraining territory. Instead, judge the efficacy of your workout schedule by the one thing that matter: RESULTS.

Future Plans

I will be working on the bodybuilding supplements section in the near future, adding info and organizing. I've also started work on reviewing some of the popular muscle building programs being advertised. I think, when complete, this will be a very valuable addition to the site. You'll know just who is actually delivering on their promises.

I promise more new stuff will be up at the site very soon and I will deliver on that promise.

Until next time, be very intense.