Some of you are competitive bodybuilders and the reasons are obvious.
Some of you want to be stronger and bigger to have a strong physical appearance.
Some of you are in pursuit of physical perfection.
Some of you psychologically link more muscle mass to more sexual success.
Some…

Why we forget that muscle is a crucial factor for well being and longevity?

For me this is one of my important issues, especially because now I’m over 40 years old. One author I usually read about is Scott Wainner. And in one of his latest articles he talks about 6 Reasons People Don’t Support Longevity Research.

I strongly support we must dedicate more funds to support longevity research because this research definitively improves our life quality and probably will help to achieve more muscle!

Think about it!

Mike Mentzer’s basic ideas and theories were that we are all grossly over-trained in sets and overall volume but under-trained in intensity. He recommended somewhere between one and three sets per bodypart, once every 7-21 days. He also knew what I have since learned; that high protein diets are unnecessary and are just another scam perpetrated by the bodybuilding industry to force you to buy more protein powder and useless crap.

Many people thought Mike Mentzer was a genius and learned a great deal from him while making tremendous progress employing his advice. Others thought he was completely insane and needed to be committed.

I, personally, loved Mike’s attitude and rebellious nature. I also learned quite a bit from him and when I first read Heavy Duty way back in the early 90’s, it completely changed the way I thought about training. It also led to some outstanding results.

The problem was that at the time I was like many of you; constantly in search for the next best training program and always thought there was a better way of doing things. So I lost my way for a few years while experimenting with everything under the sun.

Sadly, you have to get off the right path and get lost for a while in order to realize that you were heading in the right direction all along.

It has been at least 15 years since I read Mike Mentzer’s training theories for the first time and I have experimented with quite a bit of different loading parameters and training methods since then. I can now state, unequivocally, that Mike Mentzer was a lot smarter and a lot closer to the truth than a lot of people I have taken advice from over the years.

Was he a genius?

No. But he was a smart guy and a rational thinker. He never just blindly accepted what everyone else did. He thought for himself and questioned everything.

Looking back I can say that Mike was a little off with his frequency recommendations and that the intensity he advocated was a bit too high and unnecessary. In fact, I think some of the extreme intensity techniques he advocated may have even been counterproductive. I also strongly disagree with many of his exercise choices.

But that doesn’t mean that Mike’s ideas weren’t effective. He is, after all, responsible for helping Dorian Yates win the Mr. Olympia contest.

Mike knew the dangers of overtraining and realized just how unnecessary and counterproductive all that useless junk volume really was. He knew that it didn’t take anywhere near as much training as most people think to produce dramatic gains in size and strength. Mike knew and preached to people that if they couldn’t get the job done in a fraction of the sets they normally used then they weren’t training hard enough. Or maybe they weren’t eating properly or getting enough rest… But whatever it was, their lack of progress was not due to their lack of training volume. In fact, their training volume may have been what was holding them back.

I respect what Mike Mentzer contributed to the strength training world and will always consider him a pioneer in our business.

To learn how I incorporated many of Mike Mentzer’s theories with my own (that are based on 20 years of in the trenches experience and endless discussions with renowned coaches and trainers) to create the best muscle building system available for drug free, genetically average lifters just Subscribe over the form on this website sidebar.

Jokes apart, this post title contains one of the most asked questions my readers make. I was born 42 years ago and I have dedicated more than 20 years of my life training, coaching bodybuilders of various levels (from newbies to top professional competitors), and researching, dreaming and even sweating bodybuilding. Definitively, this is my passion. There is not any other tool so powerful to totally transform the human body.

I invested thousands of dollars and thousands of hours separating the grain from the chaff. What I’m trying to say is that in a world of disinformation, I filtered this confusing data overload using scientific knowledge and first hand results from real life at gym. Therefore, in my humble opinion, I have the experience and the knowledge to answer the following question:

What’s in this website for me?

This website is the culmination of this effort to reveal the most effective muscle building techniques and systems. No matter what your background is; no matter what your bodybuilding experience and level is; this website, you are reading now, represents a condensed compendium of this knowledge.

You are gonna learn right to the meat information with no filler, no superfluous and useless data, no slanted information designed to promote nutritional supplements. In summary; NO B.S.

But you are probably thinking:

Why must I believe in you?

My intention is clear: I want to provide you the muscle building and anabolic techniques proved as most effective by Science and by my own experience with hundreds of coaches. This is the only goal of the information contained in this website. You can not tell the same about the biased data, half truths and distorted concepts you can usually find on the bodybuilding magazines every month.

I’ve got no cover intentions of selling my own brand supplements or recommend any other supplement company to gain commissions. I only want to reveal just the real and effective techniques you can immediately apply to start transforming your physique.

I have the experience. I put all my effort on it. I’ve got no cover intentions. Now, it’s up to you.

Oops! I almost forget one final recommendation. Subscribe yourself over the form you can find on the right hand and I will keep you informed about every article I will publish.

Freaks are notorious because they grab the attention of the media and public in general. Nevertheless, they are empty because they don’t contribute with anything valuable or admirable to the society.

Bodybuilding is a valuable sport because the true nature of this lifestyle promotes good nutrition, proper exercise and a good human body perception based on beauty and health. But you can find many freaks in the bodybuilding scene.

According to the dictionary a freak is any abnormal phenomenon or product or unusual object; anomaly; aberration or a person on exhibition as an example of a strange deviation from nature; monster.

Here you have the most obvious example of a bodybuilding freak.

Always ask yourself if you are a bodybuilder or just a “freakbuilder”. The difference is clear; Pursue beauty and health and you will be on the right track.

Hi there,

PS.- I plan to enter armature natural contests in the next 9 - 12 months here in the UK.

Hi Gordon.

Thanks for your support. I always encourage my readers to send theirs ideas, doubts and problems. Gordon, You define yourself as a 43 old natural bodybuilder, pleased with your results so far, but your intention of competing in a near future requires a better system and focused determination.

I agree with you that diet plays a critical role in physique appearance, along with supplements. It’s a critical factor, but only that; a factor, a link that belongs to a greater, more important chain…

Your 2 biggest questions are:

1. Can I still improve muscle mass further?

Yes, You can dramatically improve your muscle mass, even if you are 43 years old and natural. This can be done only if you apply a sound an consistent system that optimizes nutrition, muscular stimulation through exercise and recovery. But, don’t forget that there is not a single solution to everyone. You must find the proper and effective balance adapted for your body’s requirements and limits. This is the reason why is so important to be analyzed or scrutinized by an independent professional and receive an impartial view. Because only and unbiased opinion can give you the specific points you need to improve. Remember, in bodybuilding symmetry and proportion is as important as muscular mass development.

2. How can I get ripped without loosing muscle mass?

Contest preparation for natural bodybuilders is harder than preparation for “chemically enhanced” competitors. Drastic changes is your diet can reduce your body fat levels but sacrificing hard earned muscular mass. This is why you need an adequate planning. I, personally, recommend a contest preparation of full 16 weeks for natural bodybuilders. But this recommendation implies one requirement: At their starting point they can not carry over 12% of body fat. I think that with natural bodybuilding is harder to obtain results, but I profoundly admire the true nature of bodybuilding it possesses.

I know that my responses are too general and you will probably require more detailed answers, so feel free to shoot more specific questions. I’ll try to help you better. By the way, right now, I am writing a brief but powerful book. In this book I’m gonna condense all the muscle building knowledge I’ve acquired in the past 20 years training bodybuilders. Let me share with you that you won’t find any similar or equivalent in the market now. If you want to keep informed about it and many other useful articles, just subscribe yourself at the form you can find in my website.

Yours in muscle

Doc Frank

You can admire these professional bodybuilders physiques or you can simply hate them, but this is not important. Mr. Olympia contest is the greatest exponent of the muscular development and low fat levels human bodies can achieve.

Most bodybuilders know that it is the most important bodybuilding contest in the world, but for me it’s much more. It is a reference point of what latest scientific advances, training systems, nutrition, determination and, unfortunately, hormone manipulation can obtain.

Now it’s your turn! No matter if you admire Mr. Olympia physiques or you hate them; no matter if your preferences tend more to thinner, fitness physiques. You MUST make a great decision. You must decide what level of muscular development and fat percentage you want to obtain, and, then, start taking the required steps towards your goal.

Now you limits are very clear:

• Your personal preferences.
• Your genetic background and potential.
• And the maximum level that Mr. Olympia marks every year.

Now you have probably understood why Mr. Olympia contest is so important, but don’t forget that the crucial factor is your decision. Start today and become the next Mr. Olympia or not! You decide.

“Insanity: Doing the same thing over and over again and expecting different results”

In bodybuilding there are many different tasks and sub-goals, but the main objetive is very clear: Build More Muscle
When you are trying to add more muscle to your bodyframe the problem isn’t trying unusual things. The problem is doing things that don’t serve your aims, but erroneously thinking they do. As you have probably noticed, this is the definition of insanity, Therefore… You must stop insanity right now and start doing the opposite.
Here is where you find the first obstacle because in spite of your what you can think, the opposite of insanity is not sanity or common sense. In this case the opposite of insanity is just simply SCIENCE. Science is the definitive answer that shows you the fastest and proven path to your ultimate muscle goals. But, curiously, Science does not provide a clear and global image of the process. Let me explain this point further.
Science works in sectors. We can find some facts that belong to the muscle building process in medical experiments, nutritional science, pharmacology, etc… These facts based on true experiments only tell us a little bit part of the reality. In fact, there are so many facts that we suffer from a syndrome called scientific information overload. Yes, We can`t see the forest for the trees. We are focusing too much on specific facts that we miss the whole global picture of the process. Besides in Science you can not find an area about muscle building process. Medicine is focused on recovering patients from diseases. Sport science is focused on improving performance not muscle growth.

This is the main objective of this website and the goal of my future books. Bringing to you the ultimate muscle building process scheme. Don’t be fooled by its simplicity. As Albert Einstein used to say: “Everything should be made as simple as possible, but not one bit simpler.”
LESSON: Science provide us the ultimate response to reveal the real muscle building process.

This peculiarity of bodybuilding as sport, was the main reason why my old coach thought that this was a sport focused on side effects. The concept, by itself, is not pejorative because side effects can be positive or negative. This website will reveal many techniques that have been designed to promote as much positive side effects as possible.

LESSON: Don’t be confused about your goals. Your goal is the total transformation of your body.

Read my lips; there are not shortcuts in bodybuilding, just the continuous application of a sound and solid system.

“Just a moment, Are you trying to say that anabolic steroids are not shortcuts?”

Well, let me explain my point of view. Anabolic steroids are essential weapons of every bodybuilder whose goal is to reach the professional status. But if your goal is only to gain some muscular mass, get rid of fat and transform your physique to get a healthy strong and athletic look; then anabolic steroids are NOT necessary.

On the other hand, if your goal is to become a professional bodybuilder or, at least, achieve a physique with outstanding muscular mass and ultra ripped look; then the only response is a consistent application of a solid and effective plan. This plan must integrate high intensity training, adequate nutrition, full recovery between training sessions and hormone manipulation with anabolic steroids and other hormone and growth factors. But don’t be confused, these latter factors (hormone manipulative factors) are not the only response, just a crucial part of a whole system.

Now remember this idea; even if you apply the whole system with consistency, you will need time to change your physique and achieve results.

This concept, unfortunately, is absolutely wrong. Nowadays in the bodybuilding arena 100% of the professional competitors are taking drugs. Period! This statement may sound politically incorrect, but the plain truth is usually harsh and crude.

Most bodybuilding fans can reason that there are many bodybuilders using the same drugs and anabolic steroids, in huge quantities and these bodybuilders will never get the pro level. Therefore they state that drugs are not the answer. Well, let me re-examine the situation from another point of view to give you the right picture. 100% of professional bodybuilders use anabolic steroids, but only a minimum part of all the anabolic steroid users will become professional bodybuilders.

To achieve a professional level in bodybuilding you will need anabolic steroids but 3 other factors are also crucial to reach the goal.

1. Posses a privileged genetic background with a good structure, outstanding strength level and huge capacity to easily gain muscular mass. Those fortunate to have this genetic dowry are in better position to reach their goals.
   
2. Effective and solid plan to start the race in pursuit of professional bodybuilding physique level. You need a perfect plan to combine proper use of anabolic steroids, nutrition, high intensity training and adequate recovery to achieve muscle growth.
   
3. And finally, the ingredient or factor that everybody forget: TIME. Remember that it is very rare to find one top professional bodybuilder below 30’s