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BUILD MASSIVE MUSCLES
Follow the day-by-day plan in this book and you will finally achieve the body you’ve always wanted. Packed with clear charts and helpful photos, this book has everything you need to bulk up:
•Easy-to-follow workouts
•Step-by-step lifting instructions
•Meal plan for maximum muscle growth
The 7 Weeks to 10 Pounds of Muscle program takes less than 2 hours per week and requires just three simple ingredients: a can-do spirit, a carefully crafted exercise routine and a solid nutritional regimen. Offering field-tested programs and delicious muscle-building recipes, 7 Weeks to 10 Pounds of Muscle shows how quickly you can get strong and sculpted.
- Sales Rank: #378548 in eBooks
- Published on: 2013-02-11
- Released on: 2013-02-11
- Format: Kindle eBook
About the Author
Jason Warner is a computer geek, certified personal trainer, lifting nut and the author of 7 Weeks to 10 Pounds of Muscle, Paleo Fitness, Ultimate Jump Rope Workouts, Weights on the BOSU Balance Trainer, Functional Cross Training, and a contributor to 7 Weeks to Getting Ripped and 7 Weeks to 50 Pull-Ups. Jason lives in Victoria, British Columbia with his wife and two young children.Brett Stewart is an endurance athlete, fitness author and certified personal trainer living and training in Phoenix, AZ.
Brett has written 7 Weeks to Getting Ripped, 7 Weeks to a Triathlon, Ultimate Obstacle Race Training, Ultimate Jump Rope Workouts, 7 Weeks to 300 Sit-Ups, 7 Weeks to 50 Pull-Ups and more!
Most helpful customer reviews
7 of 7 people found the following review helpful.
7 Weeks to jump-start your life ...
By Deb
Everyone has a New Year's resolution to improve something in their lives, but only those with real motivation should be looking at this book. Right? Wrong. No, that "one-size-fits-all program with a guarantee doesn't exist." If you want to make a lifestyle change this isn't a one-size-fits-all program, but rather a step-by-step conversational guide that will lead you down the path to having being that lean mean muscle machine you always wanted to be. My son, who lifts weights as part of his exercise regimen liked the look of this routine and definitely would recommend it to someone who does want to pack on the muscle.
What I liked was the conversational style of the book. Brett Stewart and Jason Warner, don't insist that it's their way or the highway, but rather talked to the reader, imparting their philosophy and relating things that went wrong and what they took away from those experiences. For example, when Brett was reflecting back on his eating habits he learned that, in a nutshell, that his "health and fitness goals are much longer-term" that any seven week journey can take him. If you are planning on losing weight, head toward another one of this duo's books,7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program.
OK, can you cut the mustard? My son is a Spartan Beast. If you are serious about your body you'll know what it takes to enter those races and place high. Here's are the exercises you have to do (Intermediate Program) if you want to pack on those ten pounds of muscle in seven weeks ...
I've listed the exercise first, followed by the style, the sets, reps, and alternate (if listed). I'm outlining a few days so you can see what part of the workout program looks like. There are page references in the book that will guide you as you go, including safety tips.
MONDAY Chest (Major), Shoulders (minor), Triceps (minor)
~ Flat Bench Press Warm-up 3 10-20
~ Flat Bench Press Normal 5 5
~ Flat Bench Press Volume 5 12-20
~ Dumbbell Press Volume 5 12-20 Overhead Press
~ Dip Normal 5 AMAP
TUESDAY Back (Major), Quadriceps (minor), Biceps (minor)
~ Deadlift Warm-Up AMAN 5
~ Deadlift Reverse Pyramid 5 3, 3, 5, 5, 5
~ Leg Press Volume 3 15-20 Front Squat
~ Barbell Row Normal 3 8 Low Bar Row or 1-Arm Row
~ Dumbbell Shrug Normal 3 8-10 Barbell Shrug
~ EZ Bar Curl Normal 3 8-10 Hammer Curl
WEDNESDAY Core, Gluteus maximus
~ Weighted Hip Thrust Normal 2 10
~ Bird Dog Normal 2 20 per side
~ Plank Normal 2 1 minute
~ Optional: Landmine Normal 2 10 per side
~ Optional: Normal 2 3 Hammer Curl
If you break the workout down, you're essentially looking at four basic lifts, the "deadlift, barbell press, overhead press and squat." These lifts target muscle groups that will help you pump up that ten pounds of muscle so it will show.
You'll be taking a look at workout programs (Prep, Intermediate, Advanced), a complete nutrition program, a how-to kitchen guide (includes recipes), and an exercise overview. Scattered throughout the book are black and white photographs. In the exercise section you'll be seeing step-by-step instructions with visuals. There's even a FAQ section, which I also found to be realistic with a casual, conversational approach.
Q. "How long is this going to take me, really?"
A. "It depends on your goals, your drive, your metabolism ... and a whole other host of factors (age, sex, testosterone level, muscular imbalances, training ability), not to mention the most important factor--having a life."
Probably the thing I like most about this book is that it appears to be more "real" than many other books of this nature I've seen. Brett and Jason realize that there's another guy, perhaps not on the same level they are, who's going to be reading and using this book. The flops are discussed, but also what they took away from them. Their loss, your gain. This isn't a cookbook, but there are several nice recipes that give you an idea what to look for. All in all, if you want to boost your muscle mass, this is one book you should take a look at.
This book courtesy of the publisher.
7 of 8 people found the following review helpful.
No, this is not just another workout self help book....
By Grady Harp
Jason Warner and Brett Stewart are the real thing as far as reliable guides to take us through a well-considered program to shape up! Warner is a certified personal trainer, endurance athlete, Olympic lifting nut and Stewart is an endurance athlete, fitness author and certified personal trainer and together they have authored successful books on fitness training. But while their other books focus on the workout and the manner in which to do things properly at he gym, this book instead approaches the whole person.
The duo begin their book with some basic anatomy and physiology that is a step in the right direction to the ultimate goal of packing on lean healthy muscle mass. The go fairly extensively into nutrition, reviewing the needs of the body as far as metabolism and its role in both weight loss and muscle building, and even supply encouragement to coupling eating the right foods before a workout.
The book supplies not only theory but practical and very useful information about how to set goals, plan the approach, answer questions about physical fitness, and then supply recipes for protein rich and protein utilization in body building. It is this combination of basic science of metabolism and nutrition and hormone interplay that sets this book above the others. The emphasis may be on muscle building but the entire body, awake and asleep, is the matrix.
The steady influence the two of these men offer is to plan ahead, go day by day with a proactive plan for eating and for working muscle groups to maximize muscle building, and then follow those plans you've created with their instruction to bet the results you've always wanted but failed to achieve because of the lack in other guidance books of the nutrition coupled with workout concept.
Then of course come the exercises. Complete with notes on the various muscle groups, these two trainers create a show and tell - the exercises are all demonstrated with photographs so that you know when you're doing it right. As they say in the book, `The 7 Weeks to 10 Pounds of Muscle program takes less than 2 hours per week and requires just three simple ingredients: a can-do spirit, a carefully crafted exercise routine and a solid nutritional regimen.' I think they've got it! Grady Harp, March 13
0 of 0 people found the following review helpful.
10 pounds in 7 weeks is unrealistic, unless you ...
By Mark Harbaugh
10 pounds in 7 weeks is unrealistic, unless you use the juice. I can see why people want to buy a book that makes such a claim. It is possible to do the workouts in this book and build muscle/burn fat. But 10 pounds is a stretch.
See all 13 customer reviews...
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