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If you’re someone who is either just getting started with a fitness program or are looking to take your fitness to the next level, Shawna Kaminski’s Challenge Workouts program can definitely get you to your end goal.

This workout is designed for those who don’t want to train using fancy equipment at some high priced gym, but who would prefer to work out wherever it may suit them using nothing much more than their own body weight.

Let’s have a closer look at what this program is all about so you can decide whether it’s right for you.
 

Who Is Shawna Kaminski?

Shawna Kaminski is a certified personal trainer who recently got a glimpse of inspiration while attending a fitness conference in Las Vegas. She witnessed a female trainer who successfully completed 29 pull-ups in a row – a feat that would catch anyone’s eye. This really stuck around in her mind.

Shortly after, she posed a challenge to herself. She would complete 30 pull-ups in a row, one more than that trainer did.

Only she didn’t. After failing in this attempt, she decided that it was time to raise awareness of how to boost your fitness by going back to the basics. Rather than getting so caught up in elaborate gym routines, one could achieve a much more practical and higher state of fitness simply by using their own body weight.

After this the program was born.
 

The Premise Behind Challenge Workouts

The premise behind the program is that the pull-up and push-up exercises are both challenges to your endurance level and challenges to your strength. So what better way to boost your overall fitness level by working on both of these in a complete workout program?

You’ll learn the proper technique to doing both of these exercises, while also learning other movements you can perform using just your body weight to firm and sculpt the body, while burning body fat at the same time.
 

What You’ll Get

When you sign up for the Challenge Workouts program, you’re going to get:

• * The ultimate pull-up program, where you’ll get everything you need to know to perfect your pull-up
• * The ultimate push-up challenge, which will guide you through being able to master numerous push-ups in a row
• * Members only video library so you can see exactly how to perform a wide variety of different exercises
• * A little black book of pull-up variations that you can use to challenge your body more thoroughly
• * Simple nutritional practices to help you attain fat loss and firming success
• * 31 blender smoothie recipes to help fuel your body and stick with your diet
• * This program has everything covered that you’ll need to make a complete transformation. In addition to that, the main program is broken down into three stages that take you from entry level to the most advanced, hard core training you will ever experience.

Who This Program Is For?

This program is great for both males and females who want to work out at home or with minimal equipment. It’s going to help to burn fat, build muscle, and improve power and speed capabilities as well. For this reason, it will also be an excellent addition to any athlete’s training program.

Pros:

• * Requires minimal equipment
• * Is fast to perform
• * Will work all the main muscles in the body
• * Comes with a nutritional component, which is key for seeing results

Cons:

• * Won’t build as much muscle strength and size as traditional heavy-weight focused workouts
• * Those who are very weak may struggle if they can’t even come close to performing a single pull-up and may need a more introductory program before starting this

The Verdict

All in all, this is a unique training program that addresses an element of fitness often left out by many – the power of the simple push-up and pull-up. This program will definitely change the way your body looks and functions when performed properly and is going to help you see a greater level of success all around in terms of your fitness level.

If you’re looking for fast and effective workouts, the Challenge Workouts program will be sure to please.
 

 
 
If you’re someone who’s looking to kick your lean muscle mass gains into high gear, one program you should strongly consider utilizing is Mass Intentions by Ben Pakulski. This program is brand new on the market and is going to offer some serious gains to anyone who is fully committed to achieving the highest level of success possible.

Check out the special launch day bonuses and discount offer! ==> Launch Day Discounts and Bonuses

Make no mistake about it though, this program is not for the faint-hearted so unless you’re ready to give 110% to each and every session that you complete, you should look elsewhere.

Let’s introduce you to the main concepts that the Mass Intentions program is going to utilize so that you can get a firm understanding of what this program has to offer.

What Mass Intentions Training Is All About

Mass Intentions is a program that was developed by world class trainer, Ben Pakulski (pictured right). Ben has had the opportunity to work with many high level and world champion bodybuilders before and simply put, knows what works and what doesn’t.

It wasn’t always this way though.

Ben has spent years and years, practicing and perfecting his training strategies until he was finally able to land upon the perfect training program.

After seeing so many people make incredibly large mistakes in the gym, not knowing the proper training methods that really induce serious mass gains, Ben decided it was time to put together a program to teach them better.

Mass Intentions was born.

Who Mass Intentions Is Best For

So who is Mass Intentions best suited for?

This program is going to work great for anyone who is serious about building muscle. It’s imperative that you keep in mind however the fact that you will not see results unless you put in a very high level of effort.

Those who simply go about the program half-heartedly are NOT going to get the gains that they’re hoping for simply because the intensity will not be there.

Intensity is the name of this program and when used properly, it will evoke muscle gains like you have never experienced in the past before.

Mass Intentions can be used by BOTH females and males as well as by those who have very little training under their belt or who have a much higher level of training.

Do keep in mind however that due to the intensity of this program, some prior training is recommended.

This doesn’t mean you can’t use it if you are a beginner, but you should be extra careful at making sure that you are learning proper form and technique first before fully moving into the more advanced workouts.

The Structure Of The Mass Intentions Program

So how is the Mass Intentions program set up and what makes it different from all the other programs on the market?

This program is designed around the concept of ‘40’.

You’ll be doing the workout program for a period of 40 days, which is the most optimal amount of time to evoke a solid training response.

In addition to that, you’ll also be using forty seconds to rest between sets and each session is going to last for 40 minutes total.
 
Primary Concepts…

The four primary concepts that are especially focused on during this program include total time under tension, neurological overload, optimizing the range of motion that you’ll follow, as well as increasing the muscular torque experienced with each and every exercise.

All of these factored in together is what will guarantee that you see the most maximum muscle growth possible.

You’ll also be making use of compound movements that are referred to as “mass construction exercises“.

These are going to bring you the greatest total gains in muscle strength and size.

In addition to that, you’ll also be doing selected isolation exercises referred to as ‘mass appeal’ exercises, which are going to be lower in intensity but great for finishing off a muscle group and bringing out maximum muscle definition.

In this program you’ll be training each muscle group twice per week, utilizing a training scheme that progresses you at the perfect pace.
 
So what makes this program unique?

In one word, time under tension – but, you’ll be using the right type of tension and that is what will really make the main difference when it comes to producing lasting results.

Pros:

–> Lays out exact training plans for you to follow
–> Is good for any skill level provided you are fully committed to working hard and giving 110% effort
–> Is easy to follow and understand
–> Will allow you to both build muscle and burn fat at the same time
–> When used with the nutrition manual by Ben, will completely transform your physique

Cons:

–> While the workouts are short, they are intense so they will take a high level of commitment
–> Some people may find they verge on feeling very nauseous at first during the sessions due to the high intensity level
–> You will be in the gym multiple days per week, so those with a very busy schedule may struggle here

The Verdict

All in all, the Mass Intentions program is one that will take your training and put it on a whole new level. Most people pick and choose various workouts that they find randomly online or in some bodybuilding magazine without really giving much thought to the overall set-up and design.

This program is scientific in nature and based on smart training strategies that have been tested for years with high level bodybuilding champions. This fact alone sets it apart from the mix and should give you the confidence moving forward that if you follow it as it’s laid out, you too will see a dramatic transformation taking place.

Also, don’t think that your results will stop at the end of the 40 day period. Those who use this program properly will continue to see results even after the program is finished as they move onto other training protocols because of the build-up of stimulus in the system.

Then when you’re ready, you can go for another round of 40 days, keeping the momentum going.

So if you’re tired of failing to see results for your efforts, give Mass Intentions a try. You won’t regret your decision.
 
 
 

The 29 Week Workout Program – A Review

 
 
If you’ve been looking for a workout plan to dive into to help you pack on more lean muscle mass, one program that you might have come across is Vince DelMonte’s 29 week workout program.

It doesn’t take much to see the success that other people have gotten using this workout approach. All you have to do is browse through the numerous testimonials on his site that show off miraculous transformations others have made before.

But, would you be able to get the same results from his 29 week workout program? Are those guys genetically lucky and easily able to gain lean muscle mass or will the program work for anyone?

Let’s take a closer look at the 29 week program so that you can see precisely what it’s all about.
 

What The 29 Week Program Is

The 29 week program, created by Vince DelMonte is a program that is going to challenge your body like it has never been challenged before.

You’ll progress through the program, changing around the overall workout program set-up from week to week in order to keep your body guessing and you seeing maximum results.

If there’s one thing you won’t be while on this workout program, bored is it. You’ll incorporate advanced workout techniques such as crash sets and giant sets, both of which will help push your muscle development up a notch.

In addition to that, you’ll also learn how to structure your cardio training properly so that it helps keep you lean without hindering your ability to build lean muscle mass.
 

Who The 29 Week Program Is Most Suited For

The nice thing about Vince DelMonte’s 29 week program is that virtually everyone can use it. While it has been formulated with the skinny guy in mind, this doesn’t necessarily mean that ectomorphs are the only ones who can benefit.

Whether you’re a mesomorph or an endomorph, you can still easily utilize the diet plan, but just should make note that you will need to make a few adjustments in terms of your diet.

This will allow you to see weight gain at a pace that’s comfortable for you without gaining unwanted body fat.

Vince has also had clients with a wide range of ages utilize his program as well, all the way from 16 year olds up to those who are 65 plus.

No matter where you stand right now, you can make improvements to your body if you follow it properly.
 

Additional Components To Be Aware Of

For those who do feel that they are a ‘special case’ and need a little extra help, not to worry, the 29 week program has you covered.

Not only do you get exercise substitution charts for those who can’t perform certain exercises as listed in the plans, you’ll also have access to his help desk support system for any questions that may come up as you progress through.

Upon signing up to his program, you’ll also become a member of his online community where you can discuss your journey with others and get guidance, support, and encouragement.
 

The Verdict

All in all, if you’re serious about making positive changes in your body and adding more lean muscle mass tissue, the 29 week program can assist you.

The great thing is that it comes complete with a diet program as well, so you’ll never have any question as to what you should be eating each day in order to maximize your results.

You’ll simply follow the plan and watch your transformation unfold.

So if you’re on the fence about the 29 week program, really do give it some serious consideration. With his no-questions-asked money back guarantee, you really have nothing to lose and everything to gain.
 

Men Click Here to learn about the “Skinny Vinny” transformation story, the book, workouts, meal plans, and DVD that will get YOU your best body EVER!

Men Click Here

Skinny Guy Workout – Muscle Mass Workouts For Skinny Hardgainers

 
 
If you’re on a mission to find a skinny guy workout, it’s important that you not only consider which exercises you’re going to perform, but also stop and think about how you’re going to divide your body up, how many sets to perform throughout the workout, as well as how much rest to take in between your sets.

All of these factors are going to influence the results you see from your skinny guy workout, so you must be taking care to get them in place correctly.

Let’s give you a few quick tips to get you familiar with the best workout set-up you can utilize.
 

Keep Your Exercise Selection Tight

The first quick tip to incorporate into your hardgainer workout is to keep your exercise selection tight. As a skinny guy, you only have so much recovery reserves and if you’re going into the gym and performing set after set after set, you’re going to be so depleted it’ll take you literally weeks to recover.

Since this is obviously not what you want, you need to keep it to four or five exercises tops per workout.

Because of this fact, you need to work as many muscle fibers as possible in each of the lifts that you do perform. This means isolation exercises simply won’t make the cut.

Start focusing your workout around compound movements only and stand back while you watch your body grow.
 

Lift Slightly Heavier Than You Think You Should

Next, make sure that you are challenging yourself. Some skinny guys have a tendency to lift lighter than they should, thinking it’s more important that they get their total reps and sets in.

Not so. If you want to really pack on lean muscle mass, you need to be pushing your body to the limit. Nothing is going to do this better than a few heavy sets.

What you should aim to do is lift about five pounds heavier than what you think you should be lifting at. Then, as you fall short on your rep range, take a quick 10-15 second pause at that last set when you’re coming short and then pump out another couple reps once the rest is up.

This shortened drop set technique can help you achieve a greater overall weight lifted faster over time.
 

Be Diligent About Your Rest

Finally, last but not least, take your rest seriously. Don’t think that going out to shoot hoops for two hours with your buddies qualifies as a rest day since you weren’t in the gym. For you with your skinny guy workout, rest means rest.

You sit and relax. That’s it. If you don’t take this seriously, you won’t be seeing the size gains you could.

So now that you know these quick tips, let’s give you a sample weekly workout to follow.
 

Monday

• Bench Press – 3 sets of 8 reps (using the drop set technique described above)
• Squats – 4 sets of 6 reps
• Barbell Rows – 3 sets of 8 reps (using the drop set technique described above)
• Step Ups – 4 sets of 6 reps

Tuesday

• Rest

Wednesday

• Leg Press – 3 sets of 8 reps (drop set)
• Pull-Ups – 4 sets of 6-12 reps
• Deadlifts – 3 sets of 8 reps (drop set)
• Push-Ups – 4 sets of 12-20 reps

Thursday

• Rest

Friday

• Shoulder Press – 3 sets of 8 reps (drop set)
• Sumo Squats – 4 sets of 6 reps
• Horizontal Rows – 3 sets of 8 reps (drop set)
• Lunges – 4 sets of 10-12 reps

Saturday & Sunday

• Rest and recovery

So next time you’re struggling to gain mass on your skinny guy workout, have a good look over it and make sure you’re not making any vital mistakes with your program planning.
 
 

Men Click Here to learn about the “Skinny Vinny” transformation story, the book, workouts, meal plans, and DVD that will get YOU your best body EVER!

Men Click Here

 
 
I know how frustrating it can be to look for a proper in-depth review on a muscle building program or supplement only to find a load of waffle and same-old same-old info, which is basically just the product’s sales page re-written, and the author clearly hasn’t read or used the product – and in some cases, they haven’t even bought it!
 
For this reason, in the interests of clarity, I want to state that ALL reviews of products and programs on this site are genuine reviews of the products themselves, and said products have been purchased out of my own pocket. In some cases, the product owner has provided a review copy specially for this site, in which case this is noted at the top of the review.
 
Disclosure: In the interests of transparency you should be aware that throughout the reviews and the rest of the site I link off to various products and programs which pay me a commission should you go on and buy the product. This is done in order to finance this site and the content therein.
 
This shouldn’t sway your decision either way, as I’ve endeavoured to give as honest a review as possible with each product.
 
Go to the muscle building program reviews page for full info on the best programs out there.
 
 

My own pot of gold!

Nutrition Facts

 
The Gold Standard Whey protein powder ticks all the right boxes when it comes to protein content and quality. As you can see from the ingredients list opposite (it’s for the Vanilla Ice Cream flavour…my personal favourite)

The key factors to note are:

• * 24 g of protein in a 30g serving (80% protein by weight)
• * Composed of a mixture of high quality protein isolates, concentrates and peptides (whey peptides are powerful isolates of amino acids giving you faster absorption and better results read more about whey peptides here)
• * Low sugar and fat content
• * Good level of calories (most are coming from the protein)

Protein Quality

 
Good quality protein containing a large amount of protein isolates. Isolates are 90% pure protein by weight, and are the purest form of protein that exists, making them the best choice for folks looking to gain solid mass. This also makes them expensive, so don’t let cheap offers from other brands sway you…be sure to check the type and quantity of protein they contain.
 
 

Taste and Variety of Flavours

 
While some protein powders leave a lot to be desired in the taste department, Optimum Nutrition’s Gold Standard whey is great tasting and comes in a huge variety of 24 different flavours (from Rocky Road to Tropical Punch) so there’s definitely something to satisfy every palate.

For me the Vanilla Ice Cream and Banana flavours are best, as they taste like a standard milk shake – not what you might expect from a protein shake!
 
 

Mixability

 
The Gold Standard Whey is definitely one of the easiest and best mixing protein powders I’ve tried. Sometimes when I’m at home I’ll just add a scoop to a large glass of milk and stir it with a spoon, and it mixes really well – no lumps.

The reason for this is that it is “INSTANTIZED” – meaning that it is super-easy to mix, saving you a lot of time and hassle. It makes it easy to add in other ingredients like fruit and blend to make a powerful smoothie.

However, it can sometimes be a tad grainy when mixed with a spoon in water, but very good with milk.
 
 

Does It Give You Gas?

 
Now, to anyone that’s never used a protein powder before this may seem like somewhat of an odd question.

However, protein shakes have a reputation for giving you gas and an unsettled stomach. There are many possible reasons for this, from lactose intolerance, to poor protein quality to the quantity that you consume.

Unfortunately it largely comes down to the individual and whether or not it affects you. For me, I don’t suffer from any gas when using Optimum Nutrition’s 100% Whey Gold Standard protein. Which is more than can be said for when I used Maximuscle’s ProMax powder…spare a thought for my long-suffering wife!

(Just as a side note, I’ve no real problem with Maximuscle’s ProMax powder, in fact it’s a very good quality product with a high quantity of protein isolates, it just didn’t agree with me personally – it might work for you though)
 
 

Bad Points?

 
No review would be complete without a look at some of the points. Thankfully, there are not many.

Some folks have stated that some of the flavours can be a little grainy when mixed with water, although it mixes very well with milk. I personally haven’t come across this phenomenon, but as I say it could be dependent on the flavour you choose.

The 100% Whey Gold Standard does use some artificial sweeteners such as Acesulfame Potassium which I understand some folks may not feel comfortable with. However, Optimum Nutrition do make a powder which is completely free from artificial sweeteners which you can look at here.
 
 

Verdict

 
The 100% Whey Gold Standard protein is my personal favourite and I’d recommend it to anyone as a first choice whey protein supplement.

The only problem I’ve found is that it can be difficult to find in supplement and health food stores (I’m talking in the UK – not sure what it’s like elsewhere), but thankfully there are a number of places to pick it up online – I’ve found the best prices from the most reputable sellers for you below.
 
 

Price list:

 
A 5lb tub costs:

Bodybuilding.com – $43.99
Amazon.com – $45.82
 
 

That’s when you need to turn to a few advanced techniques that will help you increase your bench press to get yourself moving along.

Let’s have a closer look at the top tips to increase your bench press.
 
 

Utilize Pre-Fatigue Set-Ups

 
The very first way to increase your bench press is to make good use of pre-fatigue sets. In a pre-fatigue set, you’re essentially going to perform an exercise that will tire out the assistant muscles that get called into play when you perform your bench press.

So for example, since the triceps will be utilized each time you bench press, you’d perform a few tricep extensions before moving on to the bench press.

This way, when you do perform the bench press, you can ensure it’s just the chest that’s working. Then a few weeks later when you go to do the straight bench again (without fatiguing the triceps first), your chest muscle should be stronger, hence you’ll be able to lift more weight.
 
 

Try Partner-Assisted Forced Reps

 
A second way to increase your bench press is to use partner-assisted forced reps. With this technique, you’ll have your spotter actually help you out for the last 3-4 reps of the set. This will really help to push the muscle far past the point of fatigue, increasing the overall strength response you get from your training.
 

Take A Bench Press Break

 
 
In some cases, the best way to increase your bench press is to actually just take a break entirely from doing the bench press.

In some situations performing other exercises to target the chest such as cable chest fly’s or push-ups will provide a break from the bench press exercise while still making sure to keep the muscle conditioned.

You’ll be hitting the chest from a slightly different angle with these exercises so you’ll get additional conditioning benefits that will then transfer over when you move back to the bench press.
 
 

Utilize Half Reps To Work Your Weakest Link

 
Finally, the last technique to increase your bench press is to utilize half reps to help work your weakest link. With this technique, you’ll perform one full rep as you normally would and then immediately after that you’ll move into a half rep, either performing it in the upper half of the exercise or the lower half depending on where you’re strongest.

Continue alternating half reps with full reps until all the reps you intend to complete are finished and you break before the next set.

So there you have the top tips to increase your bench press. If you work hard and put in a good effort while eating a proper diet plan, you can see significant gains in your strength level.
 
If you’re serious about improving your bench press then check out this program that shows you how this guy increased his bench press by 50 pounds in 10 weeks ==> Review of Mike Westerdal’s Critical Bench Program
 
 

 
 
Whether you’re a serious football player, wrestler, competitive powerlifter, or just someone who’s going into the gym and wants to maximize the progress they’re making with their program, one thing that you definitely will want to be doing is maximizing your bench press.

Mike Westerdal’s Critical Bench program may just be the program to help you do this. Many guys struggle in time to continue to see gains with their bench press exercise. Either they max out at a certain weight and just can’t seem to go beyond whatever it is that they’re lifting or they start to develop intense shoulder or elbow pain that prevents them from going forward.

What few realize though is that both of these problems can easily be resolved when you are using the right approach. This is one of the important elements that Mike Westerdal covers in his program along with many more.

Let’s take a closer look at the Critical Bench program so you can get a feel for what it’s all about and make an informed decision as to whether it’s right for you.
 

Who Is Mike Westerdal?

 
First things first, you need to learn who Mike Westerdal is anyway. Who the heck is he and why should you even bother listening to him?

Mike Westerdal, author of the Critical Bench Program is an ACE certified personal trainer who also holds a Bachelor of Science degree from the Central CT State University.

He’s had great experience both playing and coaching professional football in Europe and now has created a program to help teach other athletes or bodybuilding-minded individuals how they can unleash their full potential with the bench press lift.

He’s penned a number of articles that have been published in national weight lifting magazines such as REPS! And Powerlifting USA and has also been an amateur powerlifting competitor himself, where he competed in both the APF and APA federations.

To show that he’s a walking success story of his methods, Mike’s poundage for competition bench is 630 pounds and his weight for raw reps is 315 for a set of 15 and 405 if he’s doing a 5 rep set.

Overall, based on his background and his own physique, you can tell that Mike knows his stuff.
 
 

Who Is This Program For?

 
While the Critical Bench Program is definitely designed with the football, wrestler, and powerlifter in mind, almost anyone who wants to improve their bench will see great results from using it. There are both beginner AND advanced workout techniques discussed so regardless of what your current fitness and strength level happens to be, you’ll have no problem seeing progress from using the Critical Bench program.

Even women can use this program as the training fundamentals that it offers will still apply to females and they can incorporate all of these strategies into their workout routine to strengthen the chest muscles and enhance their cleavage.
 

The Premise Behind The Program

 
One nice thing about the Critical Bench program is that it doesn’t leave anything out. Many people are too fast in their approach to their bench press training simply by getting into the bench press and lifting the weight. Few ever realize that there’s far more to it than just this.
 

The Theory…

 
In the Critical Bench program, Mike first discusses the theory behind bench press workouts. You’ll learn about the importance of including sufficient variety in your routine, how you should go about ensuring constant overloading stress to prevent a progress plateau while also making sure you don’t suffer from overtraining or burnout, and you’ll also learn specific high intensity training techniques that you can use when progress is starting to slow.

On top of this, Mike also discusses theory on proper rest and recovery techniques to speed up the repair process so that you can get back into the gym quicker along with secret training techniques for massive strength that only the top powerlifters and athletic coaches understand.
 

Implementation…

 
Once you’ve made your way through the theory of the Critical Bench Program, Mike will walk you through how to go about implementing the program into your workout routine. He’ll discuss choosing your workout days for chest, how to perform each variation of the exercise to stimulate this muscle, and how to add additional exercises that will most enhance chest and bench press development.
 

Warm-Up and Cool-Down Techniques…

 
In addition to that, you’ll be guided through proper warm-up and stretching protocols to use on your chest workout days and given the specifics of each session such as how fast you should be completing the exercises, how long your rest periods should be to evoke a massive growth response in the body, and the perfect repetition range for gaining both strength and size.

By covering all elements like this, Mike really sets the Critical Bench program apart from the rest as it’s such an in-depth discussion of all training variables. Only when you get every single one of these variables working in your favour, as you will with this program, will you unlock your true strength potential.
 

Mindset…

 
Finally, Mike finishes up the Critical Bench Program with tips for maintaining a good mindset for results, how to prepare for each workout to ensure you maximize performance, and how you should eat and use supplements for proper gains.
 

Diet…

 
Training really is only half the requirement to success, so make sure that you read up on all the diet and supplement advice he provides as this will be critical to you seeing results.

Lastly, Mike will give you with a few last tips and tricks, talk about what happens when you ‘max out’, and what to do once you’ve completed the program.

With plenty of high quality, clear pictures provided throughout the book, this program is easy to work through and follow so even a complete beginner should have no problems understanding the concepts.
 

Here’s What You’ll Get :

 
When you sign up for the Critical Bench program, you’re going to get the training manual just discussed, but in addition to that, you’ll get the following to help improve your results:

• Program logs and tracking sheets to assess your progress at every step throughout the program
• An online DVD to help make all the concepts crystal clear (this is great for those who hate reading!)
• A deload routine that can be utilized to help prevent overtraining while making sure you never take a step in the backward direction
• ‘Conversations with Elite Iron Warriors’ – a full guide of tips and tools that other star athletes and powerlifters have used to achieve success
• A complete exercise guide so you fully understand how to perform each exercise
• A guide to proper creatine usage so you can learn how to use this supplement to see faster gains
• Two bonus guides of world bench press records

Summary

 
Pros:
• Very detailed
• Easy to follow and a quick read
• Offers dietary and supplement advice to help you achieve success
• Provides plenty of graphic illustrations of exercises for ease of understanding
• Is written by a credible author
• Doesn’t rely on gimmicky supplements to try and get you results
• Offers many innovative tips that you wouldn’t read anywhere else
• Most users will see gains very quickly due to the switchover to correct techniques and training theories
• The interview addition is a very interesting and fun read for anyone who wants to learn from the pros
 
Cons:
• You will have to come up with training theories to target all other areas of your body yourself
• Doesn’t give much detailed information on cardio workout programs
• Some of the information will be repetitive for advanced users who already know the information from previous learning
 

The Verdict

 
All in all, the Critical Bench Program is definitely one to consider for anyone who is looking to boost their bench press performance and gain chest muscle size and strength. Very few muscle building programs online take an in-depth look at just a single body part, breaking it down into everything that you need to know about a proper training program, so this program will really help you totally maximize all progress you see from your workouts.

With workout programs that can easily accommodate to busy sports training schedules or integrated into a complete powerlifting or bodybuilding routine, you’ll easily be able to make use of all the training tips and advice that are provided with the program, taking your results to a whole new level.

Finally, one of the greatest advantages about this program is that he discusses the concept of deloading, which is often forgotten about in most programs but is absolutely imperative to ensure overtraining doesn’t occur.

This means that if you follow this program correctly, you should be able to see ongoing training gains rather than getting burnt out and hitting a progress plateau. While many other online programs are great, eventually they’ll wear you out as deloading hasn’t been touched upon.

This program avoids that entirely so that you’ll not only look great and get stronger while using it, but feel great as well.

So for anyone wanting to boost their bench press, give Critical Bench some serious consideration.
 

For guys who require a calorie intake of 5000 or more calories with their mass building meals to grow, it may seem like you’ll be paying more for food than you do for rent or your mortgage.

So what can you do? Is there a way to create muscle building meals and build the quality and quantity of muscle that you desire while still sticking to a small food budget?

You bet – you just have to follow the right tips.

Let’s walk you through what you need to do to create powerful muscle building meals on a budget.
 

Shop The Bulk Section

 
The very first thing you want to do to eat on budget and still create muscle building meals is to make sure to shop in the bulk aisle. You can get very nutritious foods in this section of the grocery store that will go a long way towards supporting your mass gaining goals.

Great options to pick up here include oats, quinoa, brown rice, barley, flaxseeds, almonds and other nuts, as well as seeds.

These are all calorie dense and will help you get that intake up higher.
 

Stock Up

 
Next, also make sure that you watch for sales. When sticking to a budget, this can make a very big difference. If you see chicken go on sale for instance, load up that day. You can easily store chicken in your freezer for a later date so buy enough to last a few weeks. This is a perfect way to save money quickly.

Also watch for certain days of the month where stores run specials where you save off your total bill. Make use of these every time they come around.
 

Stick To Cheaper Ingredient Options

 
When planning out your muscle building meals, make sure to incorporate cheaper ingredients as well.

While you may wish you could feast on sirloin steak, salmon, and shrimp every evening to meet your protein requirements, there are far more budget-friendly choices.

Go with chicken, extra lean ground beef (or turkey if it’s on sale), canned tuna, and canned salmon.

For your healthy fats, choose nut butters over whole nuts to really save. These are cheaper and still pack in healthy fats.

For grains, you can’t get any cheaper than oats and brown rice, so those should be a staple.

Eggs are reasonably priced if bought in bulk too. If you live close to the countryside try going to a local farmer who may be able to sell you “mis-shapes” at a cheaper price. These are eggs whose shell is mis-shapen and thus doesn’t sell so well on the open market. The egg itself is perfectly fine and you can often get them for half price. It’s a great way to support local farmers and ease the stain on your pocket too.
 

Reduce Your Additional Activity

 
Finally, if you’re really struggling to keep your muscle building meals on budget, you may want to consider a different angle. Are you doing a high amount of additional activity each week, therefore increasing your energy needs?

You can’t get around the fact that the more you move, the more food you need to eat, thus the larger budget you’ll have to have.

If you’re doing three hours of cardio each week in addition to your lifting workouts for example, consider cutting back. You really don’t need that much for muscle building progress and all it means is an additional 2000 calories worth of food you’ll have to buy.

(For a great muscle building low-cardio workout program, check out the Vince Delmonte workout)
 

Do You Really Need Supplements?

 
While most of the magazines would have you believe you must have the latest and greatest supplements to achieve your muscle goals, the truth is you really don’t. Supplements just make it easier to reach your daily calorie goals and make it more convenient to boost your protein levels quickly.

But of course, this all comes at a price – and a hefty one at that.

Good meal planning and smart food choices mean you can get all your nutrient requirements without selling a kidney to a supplement company.

Trouble is many people struggle to make their food choices interesting. If you’re having trouble finding some creativity in the kitchen then take a look at this muscle building cookbook that has over 200 recipes so you’ll never get bored.

If you can spare some change I’d recommend you get a reasonably priced whey protein and some Omega 3,6 and 9 tablets (using cod liver oil or flax seeds). The Omega 3, 6 and 9 are great sources of EFA’s (Essential Fatty Acids) which help to strengthen and lubricate your joints and aid in muscle tissue repair. The whey protein is great just on its own with milk or water, or as an added ingredient in smoothies, on oatmeal or wherever you like.

So there you have some of the top tips to create muscle building meals on a low budget. With a little planning and effort, you can reach your bodyweight goal without draining your bank account.