aznballa asked:

I’m a hardgainer, and currently the main things I really want to exercise are my forearms and biceps.

What are the most effective exercises, sets and reps should I do and how many times a week? Thanks.

Muscle-Build.com

ethro500mg asked:

In 7 months I have gained 13lbs all muscle, I’m 6,1 and 152lbs . This is the lunch I bring to school, Prtn bar snack 10:00 and Apple, banana, Peanut Butter sandwich and a Turkey sandwich or tuna 1:00.

Muscle Building

Jeff Anderson has written a book entitled Optimum Anabolics.  The writer of the book has earned the nickname “muscle nerd” because of his obsession with writing everything down that happened in the gym.  You might be asking if this is the person who can help you with your body, and the answer to that question is yes.This “Muscle Nerd” can definitely help you to realize your goal of body building because he knows every fact and detail of mass building. He has dedicated an enormous amount of effort and time to study everything on mass building. He shares this secret information with you in Optimum Anabolics.  While you’re reading it, you too like Jeff will come to know everything relating to the topic of gaining muscle. Jeff not only shares all that he knows with you but will also teach you to understand it all.

This is a very unique book. It is animated and brought alive by a character Joe Hardgainer. Who is this: “Joe Hardgainer”, you ask? It is you (well not literally) but you will surely see yourself in him. He’s a guy who wants to desperately gain muscle weight. He has hit the gym, spoken to the biggest guy, tried the much-hyped supplements, scanned the muscle magazines and the professional bodybuilders for help. He is remotely successfully in his endeavour, but is still fighting those plateaus unsuccessfully. He has not been able to pull across the plateaus that constantly stall the progress of the most dedicated trainers.

The author of the book knows who you are and displays this knowledge with the character in the book.  The book is very well written and shows an understanding of what you may be going through in your efforts to gain mass.  You will have to be very motivated and determined to find results from this program.  You will have to be very disciplined to follow the diet and the workout program.  There are some points that must be followed to get the kind of rewards that are possible.  You should be prepared for the hard work that will come with this program.

The book presents the eight anabolic principles that are at the root of your weight and muscle gain.  You will find that they are what the entire program is based on and will be very effective if you apply them in the correct manner.  The program is available in MP3 format so that you can take the program and listen wherever you are.  The points that are delivered are all about the tempo and frequency of your workout along with the diet that must be followed.  When you get to the heart of the program, you will learn about Hyper Adaptive Cycling and how it can work for you.

His technique is workable, reasonable and detailed not only on breaking down plateaus but prevents them from happening in the beginning.

You might be wondering how the program will work for you.  It is with an understanding of how the body grows muscles.  When you learn how this occurs in the body you will understand how effective Hyper Adaptive Cycling can be for you.  Someone who is just starting out in bodybuilding will understand how difficult it is to break through a plateau.  It happens when your body starts to understand your efforts to add muscle and stops responding to the workout. The short explanation is that your body no longer requires added muscles to get through the workout.

You must find a way for your body to react to the workout and continue to grow muscle.  This is the main reason that a bodybuilder will continuously change his or her workout so that the muscles keep responding.  You have to prevent your body from being comfortable with the workout.

Hyper-Adaptive Cycling = Massive change

With the program, you will learn how to use the principles of the body to gain new growth.  You have to learn how to reprogram your body so that it responds to your workout by using the defense mechanisms that are responsible for new growth.

All in all, it’s a sound program.