Bony to beastly ebook

Following a basic strength training approach centred around compound lifts is all well and good, but without plenty of direct arm work—biceps curls, triceps extensions, shoulder raises, even wrist curls—our arms usually lag behind.

No more lagging chest. If you have a naturally narrow shoulder structure or a naturally thinner rib cage, it can be hard to build a big chest, and it can be hard to build a strong bench press. We'll teach you how to bench press better, we'll teach you how to bench press more weight, and we'll give you a variety of lifts that will bulk up even the most stubborn of chests.

This is how Shane built a pound bench press. Our workouts take into account all of the bulking research published up until Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes. We use a mix of formal education, research, personal experience having each gained over 60 pounds , over 10 years of in-person coaching experience, and over 10 years of experience coaching people online with the Bony to Beastly Program.

We take a gamer's approach to min-maxing — because we love this stuff. Our exercise selection, rep ranges, weekly lifting volume, tempo— everything. We want this program to be the very best it can be. All of this is clearly organized exercise by exercise, workout by workout, phase by phase. No guesswork involved.

Just follow the workout routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains every week. Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make it even simpler. We'll show you how to cook a week's worth of dinner in one pot by making hardgainer stews and chilis.

We'll show you how to make two weeks worth of homemade protein bars that you can bring on the go with you. And how to blend up a perfect smoothie for breakfast in two minutes flat.

We've even got muscle-building desserts. Diving deeper into the details, there's quite a bit of research showing that eating the right proportion of carbs and fat—getting your macros right—can result in faster, leaner muscle growth. That can get a bit more complicated, but we've done that work for you. We'll give you recipes that already have the right ratios of protein, carbs, and fat, with their calorie and macro contents calculated for you. Remember, we're naturally skinny ourselves.

Even once we figured out what to eat, we had trouble fitting it into our too-small stomachs. Later, we realized that a lot of the health-conscious meals we were eating were weight-loss meals masquerading as muscle-building meals.

So we made a Gain - Easy Recipe book. All of these meals are designed to be easy on your appetite and easy to digest. We should also point out that we're, you know, regular people. We have wives and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you're free to eat anything else that you want.

Oh, and did we mention that you can do this entire program from a cafeteria? Some of our best transformations have been from guys in the military or in college. We can make do with almost anything.

But if you want to cook your own food, we can make that way easier. There's a lot of fuss over doing lifts correctly. People rarely get injured by lifting weights, those injuries tend to be minor, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, you'll be okay.

The most common injury is dropping weight plates on toes. Nothing to be scared about. Some people lift weights recklessly. Jerking weights around isn't the right way to do it. But it's just as bad to approach exercise with the mindset that we're fragile. We aren't. Our bodies are adaptive and strong. When we stress ourselves in the gym, it doesn't just build muscle, it also strengthens our bones, tendons, and connective tissues. Even if you're skinny and sedentary, your body is capable of incredible adaptations.

Still, there are different ways to do each lift. Some people lift for fitness, injury rehab, sports performance, gaining maximal strength without any concern for size as is popular with powerlifters , or gaining muscle size without any concern for strength as is popular with bodybuilders.

We like to train for hypertrophy —for muscle size and strength. And we like to do it in a way that's healthy, safe, and makes us look totally rad. Marco's background is in coaching elite athletes. Oftentimes the best way to help an athlete is to make them bigger and stronger. That's what he does best. There's an art to training for muscle size. When barbells rows are done in low rep ranges from the floor, they're best at strengthening the hips. It's an accessory lift for the deadlift. But if you do them with less hip bend in higher rep ranges, they become one of the best lifts for bulking up your upper back and forearms.

The nuance can matter. Speaking of the deadlift, we don't drop the weight back down after each rep. If you don't love it, email us and we'll refund every penny. For guys who already know how to lift and are ready to take things to the next level. This guide will teach you how to train for muscle size, general strength, and aesthetics simultaneously. The Workout Program. Built as a spreadsheet … 64bdbb59a4 26 Stick to these simple actions to get Bony To Beastly Pdf prepared for sending: Find the document you want in our collection of templates.

Open the document in the online editing tool. Read the guidelines to learn which info you need to provide. Choose the fillable fields and add the necessary details. While this may not be some individuals who understand progress takes months, some lifters suffer from serious training program ADD meaning they cannot simply stick to a program for more than 8 weeks at a time. If you know you are someone who cannot commit to a program for months straight or are hesitant about starting such a long-term program, this might be an issue.

That said, that repetitive, long-term nature is also what makes this program very effective at developing muscle growth and strength, and as a beginner or any level lifter, real progress takes much longer than most people think. Non-beginners may find the programming too basic, almost too basic. The lack of systematic progressions of intensity, training volumes, and training frequencies may limit overall growth for more serious lifters who are also willing to commit to a harder training program.

For beginners and intermediate lifters, it is more advantageous and recommended to first develop muscle hypertrophy and movement technique prior to pushing towards true strength maximums.

That said, for non-beginners who are looking to really push strength, this program is not meant for that. It could be a good beginner program to use prior to a more advanced strength program, but I would not recommend this to an intermediate or advanced strength athlete due to lack of maximal strength emphasis.

This long-term program focused on five foundational movement patterns the squat, the hinge, the press, the pull, and the carry , and integrates modalities like bodyweight training, dumbbells, barbells, and cables to help progress you in a way that will build muscle and optimize progress over time.

This is also a great option for lifters who can commit to a longer training process and are not easily swayed by wanting to do random workouts because they get workout ADD.

But, before you jump on the program, make sure you consider the drawbacks listed above. My main concerns for the program is:. This can be challenging for some beginners to grasp at first, however this is also simply part of the beginner process, regardless of the program. This program is a great training program for beginner and beginner-intermediate lifters who are looking for a program that progressively ramps up the complexity and difficulty over time to help them increase lean body mass, strength, and workout IQ.

That said, if you are an advanced lifter, you may find the program to be too basic and not account for your individual needs. While this may also be a negative for some, the high amount of information training and nutrition provided in this program will often result in great results. Lastly, I would suggest that this program is ideal for beginner lifters who are looking to develop muscle mass, strength, and baseline understanding of complex movement patterns.

For those reasons, I really think this program hits the mark across the board for most beginner lifters who are looking for realistic results, without having to make drastic changes in their lifestyle and schedule 3-day per week workout program. If I was to repeat the whole process again, I would rather go with one-stop program that has all the information related to weight gain covered, rather than spending my time researching and learning each thing myself.

Else, you could save all the money you would spend on trying out different supplements and researching, and instead spend on a program that you know has worked for over 6, people in helping them gain weight. Best thing? Keeping Bony to Beastly Bulking Program aside for sometime, there are several benefits to gaining healthy weight in general.

It depends. Given the resources that the program offers, combined with the amount of time and money you save in the long run, this is a fantastic deal to transform your body. Hello my friend. Our employees wrote to you yesterday maybe… Can I offer paid advertising on your site? No problem, Shane.

Great work on the program, many of my website visitors had some great results with it too. Keep up the good work! Save my name, email, and website in this browser for the next time I comment. And get free weight gain plans, supplement reviews and deals and discounts directly to your e-mail! The basics are, if you eat more calories than what your body burns in a day, you gain weight.

However, this has to be done continuously for a given time period, for the effect to be visible. The calorie surplus that you maintain for days leads to weight gain. However, how much weight you gain, and if as fat or muscle, depends on a large number of factors.

Ensuring to consume most of your calories from high-quality foods will make you gain more muscle.