The #1 Method For Effective Muscle Building

November 15, 2011 by  
Filed under The Fitness Bug


In The Zone ‘ Training insane’



In The Zone Training Insane = Workouts where you perform at your utmost intensity, explosive exercises, for only 25-35 minutes per workout.


Because that is when your muscles will positively react, talk back to you and REALLY grow.

Why not 1 hour + workouts?

A good muscle building program places a strong focus on the big 4 compound exercises. As it has been proven time and time again that these are the most effective exercises for overall gains in strength and size. Each workout only requires you to perform just 1 core compound exercise per workout plus assistant exercises (usually 2 or 3 extra exercises).

Why extra exercises if compound lifts work so well?

  • Strengthen weak areas of the body that compound exercises may miss
  • Help increase your performance of the 4 compound lifts e.g Barbell rows to help with bench press performance
  • Balance and symmetry
  • To build muscle (Dips, lateral raises being my personal favorites)

All of those performed at max ‘In the zone’ intensity will only take you max 40 minutes to perform in one workout. After that, you workout no more.


Because a lot of the growth you achieve with a good program will be a result of what you ‘don’t do in the gym.

This is where you may have previously been going wrong in your works. By doing too much. Causing you to plateau, get frustrated, become demotivated and in turn, quit your workouts. No growth. (boo hoo!).

Now, we do indeed have a ‘core’ program to follow here and as you will notice, there are exercises other than the big 4 that can benefit you. The program isn’t designed so that you train like a robot. No. The program is designed so that you do whats important (the big 4). And then do what is important to YOU. There are no right or wrong exercises.

If you feel and believe that dips is helping you build upper back strength and size, then keep on performing dips.

If you feel that bent over barbell rows are helping you increase your bench press performance, then keep on performing bent over barbell rows.

I personally like to regularly perform dips and lateral raises, because I know that I notice better trap/lats development. Which is of course a vital piece of the bodybuilding puzzle in terms of building that perfect ripped v shape physique with the bulk to match.

So don’t be afraid to experiment with the ‘after core’ exercises. Tweak and repeat.


Choose progression over fast bulk



Now, if you are a newbie weightlifter, it wont be an uncommon thing to pack on a ton of muscle mass within the first few weeks of this program. In fact, I’m 99% certain that you’ll gain 4-5 times more than the monthly goal of 3lbs increase in size per month.

But the common problem that arises is the dreaded plateau. You’ll hit those super gains within the first several weeks, but then it all changes.

The gains stop, you start experiencing jack shit gym days, your motivation levels drop (A natural thing… that this program will help you maintain) life happens. You just simply stop growing, which is of course the ultimate motivation killer. And is the reason why the average gym goer will look the same year in year out.

Now, the goal is of course to build a physique that makes you stand out from the crowd, so that you don’t look like the average gym goer. Shred with bulk! But the goal is also maintenance.  But we also want to be progressing all of the time.

The first part of that solution is to focus on steady progression ‘over time’.

Lets start with the goal of shred + bulk when it comes to the goal of building a shredded physique with muscle mass to match. Now, the common way to get big fast would be to follow a bulking and cutting phase. There is nothing wrong with that. But that simply is not an ideal approach when it comes to building the shred + bulk physique, while living the fitness lifestyle. That approach is an end goal approach, which of course rings true for why bodybuilders train that way. Which is of course to prepare for bodybuilding contests. The program is not a contest and it certainly isn’t an end goal. Therefore, bulking and cutting approach is void.

The approach we take in terms of the actual shred with bulk program is to increase your gains steadily over time..


  • Avoid facing those dread dreads plateaus.
  • Actual progress year after year

Its entirely understandable why one would want overnight success and wanting to increase their bench weight by 30-40 pounds in a matter of a several weeks. But the long term result will be disappointing to say the least.

Remember this…

The gains stop, you start experiencing jack shit gym days, your motivation levels drop (A natural thing… that this program will help you maintain) life happens. You just simply stop growing, which is of curse the ultimate motivation killer. And is the reason why the average gym goer will look the same year in year out.

That is what will happen if you take the bulk approach.


Strength is relative to size



Now, it is because of this why its important to focus on steady progression along with what has been mentioned above. If you grow fast with ‘In The Zone’ nutrition, you’ll bulk up yes, but with the excessive fat, and you’ll look like the average gym goer. Learn to switch your mindset to increasing your weight from 220lbs to 225lbs before you try to lift 275lbs.

1) You’ll actually make real progress over time
2) You won’t plateau
3) You’ll actually get strong this way. Focus on ‘In the zone’ intensity yes, but without sacrificing good form, (Which I know is the no.1 killer of why most people quit working out due to injury).

The second part of that solution is how to stay motivated?

The way to stay motivated is by not treating what we do here as an end goal. But to treat it as a lifestyle. (You’ll learn a lot about how to do that with the habit builder). Motivation itself is driven from an outside inspiration. Something that you have seen or heard has motivated you to walk in to that gym and get the best bang for your buck. However, motivation will eventually die, so what you have to do is focus on the things that matter to you in life, so that you create your own inspiration (Again, much of what you’ll learn about in the habit builder). This is what will separate you from everyone else. Because you will now learn how to adapt the goal of shred with bulk to your everyday life, without it feeling like a means to an end.


– Stop training after 3 months
– Get more sleep and focus less on actual workouts – working out more is actually counter productive in terms of the goal.


Death of the hardgainer



Introducing – The hard struggler

And naturally, you will ask. What is a hard struggler?

A hard stuggler is some one who struggles to build muscle, not because of their genes. Not because they are natural ectomorphs. No.

A hard struggler is someone who struggles to build muscle because they have struggled to stick to a process of building muscle. In most cases, not following a good program.

Seriously, this concept relates to ANYTHING that you decide to put your mind to in order to achieve something greater. It could be anything from building a successful business, relationship.

If you are going around trying to blame your lack of muscle building gains on your genes, think again.  Your genes only account for approx 10% of your inability to build superior muscle building gains. The other 90% is down to what you are ‘not’ doing, for reasons why you are still puny and un-shredded.Therefore, I today have eliminated the word hardgainer from the bodybuilding dictionary and re-labeled it with the word


Hardgainers are just individuals that are simply under eating and NOT because of their natural physique or bad genetics.


This is the Fit Bug approach to building muscle. An approach where you actually enjoy the journey. If you want to know more about it, just enter your BEST email below to stay updated about the program and all things muscle building related.




Incoming search terms: