FORCE IT TO GROW - The Complete Muscle Building Handbook

You train hard. Most of you is moving. And then there is the one part that refuses.

That is almost never an effort problem. The muscle stays where it is because it is being trained in the wrong direction, through the wrong range, or once a week when it recovers in two days.

160 pages on how to fix exactly that.

WHAT IS INSIDE

PART ONE. THE RULES

Six chapters on how a muscle actually grows. Tension, range, frequency and progression, and what each one means on the gym floor.

PART TWO. TEN MUSCLE MANUALS

Chest, back, shoulders, traps, neck, biceps, triceps, forearms, legs and calves. Each one gives you what the muscle actually is, why yours is not growing, four or five exercises in full detail, the mistakes that keep it small, a home version, a weekly plan, and an eight week specialisation block.

PART THREE. FOUR COMPLETE PROGRAMS

Three, four and five day plans with full weekly tables, plus a home only program that needs nothing but a backpack, a chair and a pull up bar.

PART FOUR. FUEL AND RECOVERY

Protein and calorie numbers you can actually use, sleep, deloads, warming up in eight minutes, and the difference between normal soreness and pain you should stop for.

PART FIVE. THE LOGBOOK

How to track, how to spot a stall, a blank template to copy, and what to check when nothing is working.

THE DETAILS

160 pages, 48,000 words. Over 180 original illustrations drawn in the Ink Gains manga ink style. PDF, instant download, reads on a phone, a tablet or printed. Yours forever, including future updates.

This book is general fitness information, not medical advice. If you have an injury or a health condition, speak to a qualified professional before following anything in it.