Superior muscle growth pdf free download

But I got to a point where I had no real direction and felt like I was just going through the motions. That's when I made the decision to purchase SMG. Everything changed. I got stronger quickly, and my muscle mass improved noticeably.

I know now that I don't need to keep looking everywhere for what works best for building muscle. Because I already have it. This includes We'll go step-by-step and create the most effective muscle building diet for your specific needs, goals, preferences, and schedule.

Cardio is completely optional , but I'll show you the most effective way to balance cardio with weight training and make it work for you. I'll show you how to customize every diet and workout factor to suit your specific needs, personal preferences, and exact goals so it's as easy, effective, and sustainable for you as possible. I'll show you how to use your pre and post workout meals to enhance strength and performance, and optimize your recovery.

Supplements are completely optional on this program feel free to save your money , but I'll show you which have been proven to be safe and effective for building your ideal body, and which are complete crap. I'll show you a simple trick for strategically adjusting your calories throughout the week so nutrients go toward the muscle building process instead of being stored as fat. It will also allow you to optimize recovery and weight training performance, and make your life easier and more convenient on special occasions e.

Are you working out at home with little or no equipment? Maybe some dumbbells, resistance bands, or just your own body weight? No problem. I'll explain why motivation doesn't work the way most people think it does, and then teach you the simple trick to always being consistent with your diet and workout This is a complete collection of the most effective workouts I've ever used myself or designed for my clients.

Click the button below to get access to everything described on this page and see how awesome it feels to finally build the body you want. If you're not satisfied with Superior Muscle Growth for any reason, simply send me an email within 60 days and I'll give you a full refund. No hassles. No questions asked.

No risk. You either get results or you get your money back. You get unlimited access directly to me to ask any workout or diet questions you have along the way to building your ideal body. No more confusion. No more second-guessing yourself. No more wasting time searching for answers. Just ask me instead. Whenever I update Superior Muscle Growth to add new workouts, or to adjust my recommendations to always be up-to-date on scientific research, you will receive every new version for FREE!

Simple as that. Thank you for all the insight! If I ever get the pleasure of meeting you in person, I would give you the biggest hug you've ever gotten don't expect more than that, happily married I'm leaner and stronger in my 40's than in my 20's, and for that I'm forever grateful.

The workout and diet guidelines in this program are adjusted based on your age. That means there are separate recommendations for people who are younger, and separate recommendations for people who are older. This way, everything you're doing is tailored specifically to what's best for your age group.

Yes, definitely! In fact, Superior Muscle Growth often contain two sets of guidelines: one specifically for men, and one specifically for women. This way, everything is tailored to you based on gender, so you're always doing what's best for you and the exact type of lean, toned, feminine body you want to build.

No problem! That means you'll get all of the workouts, exercises, and guidelines you need to build the body you want at home using minimal equipment like bands or dumbbells or no equipment at all just your own body weight. Hell no! There are no unnecessary rules or restrictions to follow here. There are no stupid lists of "foods you can't eat" or "foods you must eat" or special times you must eat or not eat and so on.

Screw that. This program is all about adjusting everything to be as convenient, enjoyable, and sustainable for you as possible. I'm here to help! Superior Muscle Growth includes unlimited access directly to me. There is no annoying "support staff" you need to go through first. You always have direct access to me and only me. Nope, this is a digital download that you'll be able to view on any computer, phone, or tablet. That means there are NO extra shipping costs and NO waiting for delivery.

You get instant access to everything described on this page immediately after your purchase and can start using it today. It's pretty simple. You have 60 days to check out Superior Muscle Growth and start putting it into action. If you're not happy with any aspect of the program or you're not completely satisfied with your results, you get your money back. Every penny. Just send me an email and you'll get a full refund. Just click the big orange button below and you'll be taken through my secure checkout process where you can safely pay by credit card, debit card, or PayPal.

Then it's yours forever, and all future updates are free. Click that big button below to get instant access to Superior Muscle Growth and see what it feels like to finally get the results you want. Individual results may vary, of course.

These are examples of some of the best results people have gotten and are therefore not considered "typical. In other words, your results may vary based on a variety of factors, the most important of which will be putting this program into action correctly and consistently. As long as you do that, positive results will follow. Does This Sound Familiar?

Superior Muscle Growth. And so See For Yourself SMG Customer. Susie A. Dirk E. Jordan F. Here's Everything You Get. The Weight Training Component. The Diet Component. The Cardio Component. The Nutrient Timing Protocol. The Supplements Component. The Calorie Cycling Protocol.

The Home Workout Guide. The Secret To Staying Motivated. You Also Get To improve recovery. Training on back-to-back days is a bit more taxing on the body than training on non-consecutive days.

This split takes that into account by breaking up the final two workouts, thus potentially improving your ability to recover. So instead of having two consecutive sets of workouts each week, you just have one. Meaning, you get a little more frequency than the 3- Friday off day version, and a little more rest and recovery than Saturday Upper Body B the 4-day versions. Sunday off In addition, remember how the modified 4-day version broke up the second set of workouts by putting one of the rest days between them to enhance recovery?

Well, this version takes that to the next level by breaking up BOTH sets of workouts so that you never train on consecutive days ever. Each week ends up rotating between four total workouts per week and three total workouts per week.

This is great for people who like the idea of working out more often AND working out less often to improve recovery. Well, almost perfectly. You see, despite this big list of positives, there are a couple of potential negatives.

The other potential problem is also scheduling related. For some people, this could also be hard to manage and fit into their weekly schedule. But if you can… then this split is absolutely perfect for you.

Again, ALL of these options are already highly proven and guaranteed to work extremely well. But if you need the weekends free, go with Option 1 classic 4-day. So what happens? They try and fail to make a 4-day split work. They miss workouts. They end up quitting altogether. And all because they were too stubborn to do what was truly ideal for them and best suited for their schedule.

So, if 3 days is best for you, please avoid being a dumbass and just use the 3-day version. I highly recommend it if you have a schedule flexible enough to make it work. In this case, go with one of the other three options instead.

One will train your entire upper body to some degree chest, back, shoulders, biceps, and triceps , and one will train your entire lower body to some degree quads, hamstrings, glutes, calves, and abs as well. You will then end up doing two or about two of each workout per week depending on exactly which variation of the split you decide to use. This is meant to be a flat barbell bench press. I recommend having a spotter if possible.

Besides being important for obvious safety reasons, not having one may make you afraid of trying for an additional rep, and this could hinder your progress. Pretty much any type of row would be fine here, so pick your favorite bent over barbell or dumbbell rows, t-bar rows, chest supported rows, various Hammer Strength machine rows, whatever. Technically, any type of incline press would be just as good here.

Barbell, dumbbell, machine Hammer Strength makes an incline chest press that I love. But, my first choice recommendation would definitely be the incline dumbbell press.

If you happen to have any preexisting shoulder problems that make incline pressing uncomfortable, try using a neutral grip where your palms face each other. These are to be done in front of your head… never behind the neck. With dumbbells seated or standing, one arm at a time or both together , with cables, with a lateral raise machine if your gym has a decent one. Just pick your favorite. Pick your favorite. I recommend using a double overhand grip for these as opposed to a mixed grip which would be one hand over, one hand under.

Also, this is meant to be done in a 45 degree leg press. You can really pick any one you want. Pick your favorites and keep it simple. Additional details here. These are meant to be done using an overhand grip and always do them in front of your head… never behind your neck.

If you are unable to do pull-ups, you can do lat pull-downs or some form of assisted pull-up instead still using an overhand grip. Seated cable rows are definitely my first choice though. Nothing more to add here really. These can be done on a flat bench or a low incline if you prefer. Technically, any sort of chest isolation exercise would be equally effective here, so if you happen to prefer some kind of cable or machine fly instead, you can feel free to do that.

You could technically do any other type of curl instead if you wanted to, though. These can be done on a flat or decline bench. Also, if preferred, some kind of overhead triceps extension exercise would be perfectly suitable in its place. It will be easier and safer to learn how to balance yourself properly. If your gym only has one kind, do it one leg at a time in the A workout, and both legs together in this workout.

Not much more to add here. However, other equally effective versions of this program also exist. I also hope you actually put this program into action.