Build Muscle With Shawn Lebrun Muscle Building Blog

I often wonder why some people succeed in their attempts to get the body they want… while many others fail.

What makes the difference?

After all, we’re all human. We’re all cut from the same cloth? Do some people have more of an advantage than others?

Well, I’ve been doing this fitness thing for quite a while now and I can assure you this, I know why some succeed while others fail. And if you want to learn the secret to everlasting fitness success, just keep reading.

Now, I must admit, I’m a big fan of the UFC, also known as the Ultimate Fighting Championship.

For those of you who don’t know what the UFC is, it’s professional mixed martial arts where men go into a ring to basically see who the better fighter is. It’s incredibly exciting and very strategic.

And as I was watching an interview with one of the best, up-and-coming fighters, named Rich Franklin, something Rich said really stuck with me. And it’s the number one reason why people either succeed or fail… in everything they do.

Rich said that in order to be the best fighter in the UFC, he refuses to quit. Refuses to give up.

I’m sure this never-say-die attitude runs through all that Rich does. Fighting. Training. Weight lifting. Sparring.

By the way, the UFC fighters are some of the most well-rounded, well conditioned athletes I’ve ever come across. So when Rich says that his “never quit” attitude is what made him champion, I believe it.

I want you to stop for a moment and really ask yourself if you have this attitude. To never quit, no matter what the circumstances.

If you don’t lose the weight you want, do you keep doing cardio and eating clean, each and every day, until you do.

Or if you haven’t hit the bench press weight you want yet… do you throw in the towel or do you keep training, striving to reach it.

If you have a “never-quit” attitude, you’re a winner. You will succeed in everything you set out to do.

If you quit at the first sign of trouble, I really feel sorry for you. Life is going to be filled with more downs than ups.

But the good news is, anyone can establish a “never quit” attitude. And you really have to believe it, not just pay lip service.

You have to believe, that even on the toughest days, when everything just seems to go bad, that if you keep moving forward, you will succeed. That if you refuse to quit, you will get what you want.

Maybe not today, but soon.

If you don’t have what it is you want, you need to adopt this mindset. It will do more for you than anything else imagineable.

One person I know of that can attest to this power of “never quitting” is Jon Perez, a firefighter from Ohio.

Jon adopted this attitude and managed to change his body and his life. He even created an incredibly powerful program documenting his change…

http://lebrunfit.fromskinny.hop.clickbank.net

Jon tried everything in his attempt to pack on some muscle. He was sick and tired of being skinny and he decided to change it. He refused to quit.

And because of it, Jon was able to transform his body and his life into something he was proud of.

And believe me, if Jon can do it, so you can you.

For more info on Jon, check out…

http://lebrunfit.fromskinny.hop.clickbank.net

If you read this article, your days of hitting plateaus are over. In fact, most people I talk to overtrain. And overtraining is the quickest way to slow down or stop your progress.

Your workouts should be very demanding. They should be intense and very focused. With this intensity comes the need to rest to allow your muscles to fully recuperate.

Muscle growth is achieved by progressively overloading the muscles… forcing them to adapt by adding new muscle to handle future demands.

If you don’t allow your muscles to fully recuperate, they won’t be able to handle any new demands placed upon them. They’ll start getting weaker from less rest. That’s how plateaus happen.

We’re going to take necessary steps to combat this problem. We do this by training smarter, not just harder. Proper rest and recovery from working out is so important, it literally is the deciding factor behind results and no results.

Follow these 5 steps and you’ll never hit a plateau again.

1. Keep workouts short and intense. Workouts do not need to be long to be effective, in fact, if they’re too long, they’re counter-productive.

The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles. Anything more that what’s needed is overtraining.

2. Keep a lower rep range. Keeping your rep range low will ensure maximum overload and increased intensity. Four to six reps get the job done efficiently and more effectively than higher reps with lower weight. Remember, overload (weight) builds muscle, not reps. Low reps ensures more overload. It’s also easier to intensely focus on four to six reps than it is for ten.

3. Keep a lower number of sets. Remember that weight training is no marathon. You only need a couple heavy sets of an exercise to stimulate muscle growth. If you feel you didn’t work a muscle sufficiently after your two heavy sets, I question the amount of weight or your intensity on those sets.

You should feel as though you probably couldn’t do another set as effectively as your last one. Remember, its not the quantity of sets that matter, it’s the quality. More isn’t better when it comes to weight training, better is better.

4. Rest enough between your sets. Rest at least a minute between your warm-up sets and at least two minutes between your heavy sets. You need to recuperate enough to handle the demand the next set is going to place upon your muscles. You cannot expend max energy on an exercise if you’re still tired from the last set.

You will not be able to lift as much weight or do as many reps if you’re not rested enough. There isn’t a set amount of time to rest, just feel rested enough so that you can meet or exceed the efforts of your previous set.

5. Get adequate rest before working the same muscle group again. Heavy and intense weight training produces microscopic fiber damage to the muscles. It’s this damage and rebuilding which causes a muscle to get bigger and stronger.

Without proper rest between workouts of the same muscle group, you will not recover sufficiently to handle placing more overload on that muscle group.

You should wait at least five to seven days between working the same muscle group. If you train biceps on Monday, wait until the following Monday to ensure they are rested enough. Training them prior may create an over training environment. Remember that they will get worked while performing other exercises, so they actually are not fully resting all week.

These are 5 simple steps you can use to avoid hitting a plateau. But what if you feel that you are, in fact, over training and have hit a plateau?

What are some of the signs of over training?

First of all, if you’re not looking forward to getting into the gym any more, that’s a sign. If you’re sluggish and tired more than usual, that’s also a sign.

If you’re struggling to lift weights that are not normally a struggle, then that’s a sign of overtraining.

If you feel you’ve hit a plateau and are overtraining, immediately take a week off. You may just need some rest. Use this time to heal and continue to eat properly.

Also, make sure your protein level is high. This is the time your muscles need the building blocks to work with. This rest and proper nutrition will be very anabolic (muscle building) to your body. It may be all you need to bust through that plateau.

These are a few things you can do to avoid over training and hitting a plateau. Stick with lower reps, shorter workouts, plenty of rest between heavy sets, and keep your protein intake high.

For more info on a proven plan to train with overtraining, check out “Simple Steps To Get Huge And Shredded”

http://www.shawnlebrunfitness.com/getshredded.html

Out of the hundreds of emails I get each week, more than half are from people who are interested in knowing which supplementsto take or what the best way is to take the supplements they’re currently using.

So this week’s newsletter will show you when to take some of the top supplements and how to get the most out of them.

Creatine, glutamine, and protein are 3 of the top supplementsfor gaining lean muscle and strength.

But what are the best times to take these proven supplements?

Here’s what I’ve found personally works best for me aswell as tracking clients progress using these 3supplements (which, by the way, are about the only 3 Irecommend to clients, other than protein/mealreplacements, EFA’s and a good multi-vitamin).

There’s a lot of conflicting research that shows creatine and glutamine may compete directly with one another for cell transportand absorption.

That’s because both creatine and glutamine use the same transportmethod (sodium) to be absorbed by the body, so there’s a chance that one will get absorbed more than the other.
Even though there are different theories as to whether this is true or not, here’s my thought:
By-pass the entire problem by just splitting up the timing a little bit.

Here are the best times to take these 3 proven supplements:

——–
Creatine
——–

Best taken 1/2 hour or so BEFORE a workout andagain RIGHT after a workout.
What I do is take a creatine/juice/proteindrink about a half hour before a workout and thananother shake right after.

This “bracketing” technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism).

Other than these 2 opportune times, you can addanother creatine serving or two any time throughout theday.

I usually recommend 25 to 30 grams of creatine on a loadingphase and 10-20 grams a day on a maintenance phase.

———
Glutamine
———

Definitely take glutamine right before bed.

This is where the overwhelming research shows the value ofglutamine raising Growth Hormone levels significantly by taking 5 grams before bed.

Also, another great time is upon waking, when yourmuscles have been without significant nutrition for upto 6-8 hours.

Another good time for glutamine is about a half hour orhour after working out.
This helps in the recovery/recuperation process fromdemanding workouts.

So, creatine definitely before and after your workoutand glutamine right before bed and right upon wakening.

——-
Protein
——-

The best times to take ANY protein drink or proteinsupplements are as follows.

I’ve listed them in order of importance, so based uponyour affordability, start at the top of the list andwork down.

1. Most important time—right after a workout.

Your muscles are like a sponge and need instantnutrition for muscle recovery and growth.

2. Right before bed.

You’re about to sleep for 6 to 8 hours. That’s a long timewithout protein.
Could you imagine going throughout your day (when awake)not eating 6 to 8 hours?
Right before bed is important.

3. Right upon waking.

Same thing, you’ve just gone 6 to 8 hours withoutproper nutrition. Your body needs protein quick.

4. Half hour before a workout.

This sets up the “anabolic window” before your workout and provides your muscles with adequatenutrition so that the effects of weight training(weight training breaks down muscle–called catabolic)are not as severe.

These are the best times for protein.

It can be regular whole food or protein supplements,again, based on your affordability.
Protein supplements may be better than whole food inthese times because its digested quicker.
But start at the top and work down.

If you can afford 4 servings, you’ll really notice thedifference in muscle gains and fat loss.
I hope this article helped shed some light on when to takethe 3 most important supplements for gaining mass and strength:Protein, creatine, and glutamine.

——————————————-
The Best Supplement Info On The Market
——————————————-

If you’re interested in getting honest and unbiased reviews of popular muscle building supplements – from someone who doesn’t sell them – then you should get to know Will Brink.
Will has put together a superb and professionally written resource to help you learn which supplements are truly worth taking.

It’s called “Muscle Building Nutrition” by Will Brink.

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

You could spend hours searching online for detailed supplementinfo and you’ll never find a guidebook more complete than you will in Will’s “Muscle Building Nutrition”.

This e-book shows you exactly what it takes to build muscle and itcovers every major muscle building supplement on the market, including:

* Creatine* Andro* ZMA* HMB* BCAA’s* MCT’s* Methoxy* Whey* Tribulis* Ecdysterone …
and many more.

When new supplements are released, Will posts updates on the latest news, research and developments – and gives the updates to thosewho own this e-book.

Even though I’ve always said that most supplements are a completewaste of money, there are a few effective products that will help you gain more strength and lean muscle mass.

And Will cover’s these supplements… as well as the supplements you should stay away from.
If you’re spending ANY money on supplements and you’re not sure whether you made the right decision, save yourself some cash in thefuture and get Will’s “Muscle Building Nutrition”.

It will allow you to stretch your supplement dollar further, so you onlyspend money on tried-and-true muscle builders. This is not just a “supplement review book” either. Will has written a great section on muscle building nutrition which teaches you exactly what to eat to gain muscle – without getting fat.

Go here to get all the info from Will Brink’s website:

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

PS. “Muscle Building Nutrition” is a muscle-gaining program.

If you’re interested in reviews of weight loss and fat loss supplements, check out Will’s other e-book, “Diet Supplements Revealed”:

http://www.aboutsupplements.com/cgi/at.cgi?a=239719

Want to know the Million Dollar question I get asked probably more than any other?

Which is better for muscle growth: Machines or Free Weights?

Well, first of all, overloading the muscle with heavy weight — whatever the type of equipment you use — is what promotes muscle growth. Any exercise that limits overload is not a good choice.

However, in most cases, it’s much more effective, and more efficient, to overload the muscle with dumbbells and barbells.

Most machines are very inefficient and not nearly as effective at muscle stimulation as free weight compound exercises. That’s because they limit the amount of overload you can achieve.
Less overload… less muscle fiber recruitment and less muscle growth as a result.

Sticking with basic free weight exercises enables you to handle maximum overload and use natural biomechanics as you perform the movements. Machines restrict your natural movements, again, making them less effective for building muscle.

Now, if I had to use a machine for resistance training, it’d probably be Hammer Strength machines. Hammer Strength is a company that recognizes that humans do not lift weights in a perfectly straight line. The range of motion of Hammer Strength equipment generally follows the natural arc of our own force curve.

And the thing is, you can probably lift more weight on Hammer Strength equipment than a free weight barbell. And it makes sense why.

The machines help you out by balancing and stabilizing the majority of the weight for you. This makes it easier to lift more weight. But it’s not an advantage. Muscle fiber recruitment will always be less than if a free weight were used.

Even though the absolute poundage is greater on a machine, the actual overload on the muscle is greater with free weights because you’re responsible for balancing and stabilizing all the weight yourself. This, along with an increased range of motion, is why free weights are better for more muscle fiber recruitment and maximum stimulation.

Bottom line, good old-fashioned free weights are the number one selection for building muscle!

————————————————-
Are You Ready For The Summer Beach Season?
————————————————-

To get you ready for walking the beach andfeeling good about your physique, here’s my pick of the top 2 programs to get you ripped and muscular for the summer:

http://www.shawnlebrunfitness.com/best-programs.html

If you’re looking to pack on more muscle massand get a lean, tight physique, use my “Simple Steps To Get Huge And Shredded” program.

If you want to shed some stubborn fat and lose your love handles in time for the beach season,use Tom Venuto’s “Burn the Fat” program.

Either way, start taking action now if you want a body you feel good about on the beach:

http://www.shawnlebrunfitness.com/best-programs.html

The last few weeks, I’ve been going through all of the contributions
I’ve received for my newest ebook “Fitness Success Stories From
Everyday People”.

These are stories that my readers have submitted that explain what
they did to change their bodies and get in shape.

While reading the amazing transformation stories you sent in, I
noticed a common theme that ran through all of them.

It’s what I believe separates winners from losers.

Simply put, winners DO things that losers do not.

In fact, it’s this act of DOING that will bring you
closer to your own fitness goals.

Look, there’s no magic formula for getting in shape. If you think
there is, you’ve been lied to.

Getting in shape takes hard work. It takes persistence. It takes
commitment. And it takes “doing”.

So instead of searching for the “best” program or overanalyzing
everything, just start “doing”.

You won’t always succeed, but if you’re a winner, you’ll keep
getting up after each and every time you’ve been knocked down.

Losers will stop and complain about how life is not fair.

I can speak from personal experience that when I went from a very
overweight 240 pounds to a lean 185, it was the fact that I just
started “doing” that brought these changes about.

I “knew” proper nutrition and exercise were the keys to getting in
shape, but that didn’t matter until I actually did something
about it.

Look in the newspapers or on the television. The people that have
achieved any level of success have just taken more action than
those who are not as successful.

People do not see the 6 grueling hours a day that Lance Armstrong
trains on his bike or the 1,000 jump shots Michael Jordan used
to take each day in practice.

People just see the end result and think these people are “lucky”.
True, they are gifted and lucky, but they also “do” more than
most others.

So ask yourself if you’re “doing” everything you possibly can in
order to get the physique you want.

Or are you lying to yourself, telling yourself that you’re doing
all you can when in reality you’re not.

If you’re not happy with your current results, you need to start
“DOING” better.

If you need some guidance, I have a page set up on my site that has
what I feel are the best fitness resources available online.

http://www.shawnlebrunfitness.com/muscle-building-tips.html

There are resources on nutrition, resources for beginners, resources
for advanced trainers, and much more.

So, if you need some help “DOING” your best, check out
my tips and tools page here:

http://www.shawnlebrunfitness.com/muscle-building-tips.html

This muscle building tip may be a simple one, but it’s the most important one you’ll ever learn!

First, though, let me ask you a personal question. And please, take the time to ask yourself.

Are you absolutely happy with your physique? Do you have the slabs of muscle mass you want or do you possess the strength you’d ultimately like?

If you’re absolutely 100% happy with the physique you have, congratulations on all your hard work. The muscle building tip I’m about to share with you… you already know!

So keep hitting the iron, pounding the protein drinks, and sweating through the cardio. Persistence is the key to being a winner.

By the way, I just mentioned the biggest muscle building tip I can give you!
Persistence is what separates you from WANTING and HAVING.

Even when it may not seem like all your hard work is paying off, just keep trucking on and moving forward. You never know when success is literally right around the corner.

So, if you’re not happy with your current weight, amount of muscle, fat levels, or any other part of your life, what do you do? Well, there are only 2 things you can do.

1. Keep doing the same thing you’re doing now.

If it’s nothing, it won’t take long to figure out what will change for you. If you do nothing, you get nothing in return.

There isn’t a muscle building tip I can give you that will help you. After all, there are no magic solutions that will help you gain muscle or shed fat. It requires work. Focused, hard work.

But what if you’re doing something, but it doesn’t seem to be working?

Change it!

Why keep doing things that are not getting you the results you want. Which leads me to the second muscle building tip you can do if you’re not happy with your current results:

2. Start to DO better so that way you can GET better results.

I personally call it “flipping the switch”.

There comes a time when you’ve had it and are fed up with whatever your fed up with!
And like flipping a switch, you decide right then and there, to do something about it and never look back.

After all, you have absolute complete control over which one you chose.

You can keep doing the same things you’re doing now and if they’re not working for you, you’ll keep getting the same results.

Or…

You can flip the switch!

When you flip the switch, you’ve made a choice to no longer settle for anything less than exactly what you want. Nothing, and I mean nothing, will get in your way.

You WILL do what you need to do to change your situation. You’ll start getting up earlier to get your cardio in before work or school.

You’ll skip the pizza and pasta and instead opt for chicken and a salad. You’ll take a protein shake with you to drink after your workout.

You’ll plan out, detail by detail, what you need to change and what you need to do more of.

Nothing gets in your way any longer after flipping the switch. That’s the biggest muscle building tip I can give you!

Sit down, make a plan, hire a trainer, go for a run, anything. Flip the switch and like Nike said…

“Just Do It”

So, do you keep doing what you’re doing?
Or do you flip the switch and GO!

Decide, right now, to start taking action, each and every day. I guarantee you, it’s the most important muscle building tip you’ll learn!

Discover a muscle building tip that takes small guys who can’t gain weight and helps them pack on a ton of muscle weight…guaranteed!

Out of the hundreds of emails I get each week, more than half are
from people who are interested in knowing which supplements
to take or what the best way is to take the supplements they’re
currently using.

So this week’s newsletter will show you when to take some of the top
supplements and how to get the most out of them.

Creatine, glutamine, and protein are 3 of the top supplements
for gaining lean muscle and strength.

But what are the best times to take these proven supplements?

Here’s what I’ve found personally works best for me as
well as tracking clients progress using these 3
supplements (which, by the way, are about the only 3 I
recommend to clients, other than protein/meal
replacements, EFA’s and a good multi-vitamin).

There’s a lot of conflicting research that shows creatine and
glutamine may compete directly with one another for cell transport
and absorption.

That’s because both creatine and glutamine use the same transport
method (sodium) to be absorbed by the body, so there’s a chance
that one will get absorbed more than the other.

Even though there are different theories as to whether this is true
or not, here’s my thought:

By-pass the entire problem by just splitting up the timing a
little bit.

Here are the best times to take these 3 proven supplements:

——–
Creatine
——–

Best taken 1/2 hour or so BEFORE a workout and
again RIGHT after a workout.

What I do is take a creatine/juice/protein
drink about a half hour before a workout and than
another shake right after.

This “bracketing” technique helps set up an anabolic
(muscle-building) state for your muscles and helps
prevent muscle breakdown from a workout (catabolism).

Other than these 2 opportune times, you can add
another creatine serving or two any time throughout the
day.

I usually recommend 25 to 30 grams of creatine on a loading
phase and 10-20 grams a day on a maintenance phase.

———
Glutamine
———

Definitely take glutamine right before bed.

This is where the overwhelming research shows the value of
glutamine raising Growth Hormone levels significantly by
taking 5 grams before bed.

Also, another great time is upon waking, when your
muscles have been without significant nutrition for up
to 6-8 hours.

Another good time for glutamine is about a half hour or
hour after working out.

This helps in the recovery/recuperation process from
demanding workouts.

So, creatine definitely before and after your workout
and glutamine right before bed and right upon wakening.

——-
Protein
——-

The best times to take ANY protein drink or protein
supplements are as follows.

I’ve listed them in order of importance, so based upon
your affordability, start at the top of the list and
work down.

1. Most important time—right after a workout.

Your muscles are like a sponge and need instant
nutrition for muscle recovery and growth.

2. Right before bed.

You’re about to sleep for 6 to 8 hours. That’s a long time
without protein.

Could you imagine going throughout your day (when awake)
not eating 6 to 8 hours?

Right before bed is important.

3. Right upon waking.

Same thing, you’ve just gone 6 to 8 hours without
proper nutrition. Your body needs protein quick.

4. Half hour before a workout.

This sets up the “anabolic window” before your workout
and provides your muscles with adequate
nutrition so that the effects of weight training
(weight training breaks down muscle–called catabolic)
are not as severe.

These are the best times for protein.

It can be regular whole food or protein supplements,
again, based on your affordability.

Protein supplements may be better than whole food in
these times because its digested quicker.

But start at the top and work down.

If you can afford 4 servings, you’ll really notice the
difference in muscle gains and fat loss.

I hope this article helped shed some light on when to take
the 3 most important supplements for gaining mass and strength:
Protein, creatine, and glutamine.

This article was taken from “Simple Steps To Get Huge And Shredded”