3 Important Tips to Build Muscle Faster – Get Lean and Ripped

September 10, 2009

Let’s face it… building muscle is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement.

I struggled for years to gain any significant muscle mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant muscle gains possible even for hardgainers.

So, I’m going to give 3 important tips here so you can start building lean muscle mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  It doesn’t matter if your goal is fat loss or building muscle… big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It’s easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

  • upper body horizontal press (bench press, pushups, dips),
  • upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
  • upper body vertical pull (lat pulldowns, pullups, chinups),
  • upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
  • lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
  • lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
  • lower body single leg movements (lunges, step-ups, jump lunges, etc)
  • abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc.  However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2.  Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Try a super-set style of workout program to maximize the intensity that you can train.  My favorite combinations are opposing upper and lower body movement patterns that don’t interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don’t underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program — caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

3.  Eat clean with quality whole foods… REAL foods instead of highly processed over-hyped supplement powders and bars.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement “stacks” that pay the bills for almost every muscle mag… Instead, make these tips in this article part of your lifestyle, and you’ll see muscle gains and a leaner, ripped body like you’ve never seen before!

If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

Enjoy, and good luck!

Mike Geary
Certified Personal Trainer, Certified Nutrition Specialist
Author – The Truth about Six Pack Abs


My 5 Minute Healthy Chocolate Fudge Recipe – Yes It’s Healthy

September 9, 2009

As a Certified Nutrition Specialist, I like to find ways to prepare delicious foods that most people can’t believe are actually healthy for you. If you have a sweet tooth like me, I’m sure you’ve tried to find ways to still enjoy sweet treats, but also try to make them healthier than typical junk food desserts.

The major problem with most so-called “healthy” desserts is that most companies attempt to make them healthier by reducing the fat content and thereby increasing the sugar content or artificial sweeteners… there’s nothing healthy about either of those!

Below is my famous healthy chocolate-peanut-butter fudge recipe that takes only 5 minutes to make and is really simple. The great thing is that I use no added sugars, no artificial sweeteners, and all healthy fat sources. You’ll see why below.

My healthy chocolate-peanut-butter fudge recipe (peanut butter can be omitted if you prefer plain chocolate):

  • Extra dark chocolate bar (3-4 oz bar works well — look for at least 70% cocoa content, between 70-85% — this minimizes the sugar content)
  • 4 or 5 Tbsp of your favorite organic nut butter (almond butter, cashew butter, peanut butter all work well)
  • 2/3 to 3/4 cup of organic coconut milk (great source of healthy saturated fats from medium chain triglycerides – MCTs)
  • 2 tbsp rice bran (additional healthy fiber source)
  • 2 tbsp oat bran (more healthy fiber including soluble fiber)
  • 1/2 cup raw pecans, almonds, or walnuts (yes, more healthy fats, antioxidants, and tons of vitamins/minerals)
  • 1/2 cup dried cranberries or raisins (optional based on your tastes)
  • 1 tsp vanilla extract
  • a little stevia to lightly sweeten (stevia is a natural non-caloric sweetener as opposed to harmful artificial sweeteners)

Start with the coconut milk, nut butter, and chocolate bar in a medium saucepan and put it on the lowest heat possible. Continuously stir as the chocolate, coconut milk, and nut butter melts together. Once these melt together add in all of the other ingredients and stir together very well.

Once everything is mixed well together, spread the mixture onto some waxed paper laid out in a baking dish and throw it in the fridge to solidify.

Now you have some of the healthiest chocolate fudge ever known to man!

Keep in mind that you still need to keep your serving portions small because this is still a calorie-dense snack even though it is super-healthy. The good news is that it is lower in sugar and calories than typical fudge and has loads more nutrition than any typical fudge.

Enjoy! Tell your friends that Trainer Mike Geary gave you this recipe.

Check out these 5 tips to Get a Flat Stomach faster with no bogus diet pills or useless “abdominizer” gadgets.

Good luck with your fitness goals!

Mike Geary,
Best Selling Author – The Truth about Six Pack Abs

Posted by Arnel of http://www.IWantSixPackABs.com

The 2 Worst Foods That Make You Fat – One May Shock You

September 8, 2009

The 2 fattening foods that I’m going to talk about in this article may actually shock you… most people falsely believe these 2 foods are “healthy”.  In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I’d spare you yet another lecture on those… Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.

The first type of food that is often falsely believed to be healthy is wheat products… this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on.  And yes, I am including “whole wheat” in the category of this fattening food.

First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don’t realize is that the majority of the population was never meant to eat large quantities of wheat.  The human digestive system has never adapted to large amounts of wheat in the diet.

The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years.  This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.

From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference.  Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years.  Sometimes even skin problems go away when eliminating wheat from the diet.

The 2nd example of the worst fattening foods that shocks many people because it is thought to be “healthy” is — fruit juice.

Don’t get me wrong, I’m not an anti-carb advocate per se… I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you’re left craving more carbs.  Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line… overconsuming fruit juices makes you fat.  On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Enjoy, and good luck with your nutrition endeavors!

Mike Geary
Certified Nutrition Specialist,
Certified Personal Trainer,

Author of the world-wide best-seller: The Truth about Six Pack Abs

Proposal Ideas….

May 13, 2008

Brought to you by Arnel Ricafranca &

Try it NOW for only $1 for 21 days

Hey guys,

Last week, I announced that I am planning to propose to my girlfriend that I have been dating for the past two years.

To my surprise, I got a lot of people emailing me to congratulate me. I am very fortunate to have loyal members like you.

Honestly, I have no idea how I am going to propose yet. I could use your help. If you have any ideas, please share it here.

I would really appreciate your input.


Arnel Ricafranca

Old School Training is BACK – Train Like A True Spartan

April 8, 2008

Brought to you by Arnel Ricafranca &
Try it Today For 21 Days For only $1

Sent to confirmed subscribers only.

To subscribe, unsubscribe or change your email,
see instructions at the bottom of this message

Last weekend, I wanted to make my workout interesting,
so I took it outside – Old School Style. All I can say is
that it was definitely a serious workout.

Let me tell you a quick story….

Right after college, I didn’t have any money for a gym
membership or fitness equipment. So I had to be
creative with training. I trained in the local park for the
entire summer (while it was still nice out). With very limited
equipment, I managed to get stronger.

My lesson in this story…

I know that some people can’t afford a gym membership
or buy fitness equipment. However, with some creativity,
you can still have a kick-ass workout.

If you want me to make more old school training videos, please
leave a comment here in my beyond six pack abs blog.

I can make videos from how to make your own equipment to
how to train “old school style.” Again, make sure to leave a
comment. Let’s get ready for the summer!

Leave a comment now:

Why do you want to work out? Why do you want to be fit?

March 25, 2008

Brought to you by Arnel Ricafranca &
Try it Today For 21 Days For only $1

One of the biggest questions that I get is how to get motivated to workout.

Unfortunately, I really can’t tell you how you can motivate YOU. Everyone is different in many ways. You have to find your own “Why.” Why do you want to work out? Why do you want to be fit?

Your “why” could be because you want to be feel more attractive. It could be because you want to have more confidence with your shirt off. Or perhaps, it could be because you want to be healthier and be able to keep up with your kids. Or maybe because you just want to be healthier.

What ever your why is, it has to be very strong. Your why is what will give you the drive to push yourself. If your “Why” is not strong enough, then you will not be able to get yourself motivated or be able to give 100% effort to every workout.

Share your “why” here.

Share your ideas, comments, and suggestions for my next video of the week.

March 11, 2008

I hope that you are doing well today.

I want to thank you so much for being a loyal member.
I am always going to be here to help you meet your fitness goals.

However, I do need YOUR help so that I can help serve you better.
I want to know what topic you would want to see for my next “video of
the week.”

Share your ideas, comments, and suggestions for my next video of the week here.

Update on Free Membership…

November 11, 2007

Hey guys,

It’s incredible that we’ve come this far and believe me I want to thank each and  everyone of you for taking the time to write me positive e-mails and to take my advice.

It feels like a dream to have so many people appreciate the work I put in. What’s more important is that you now have the body you want, the confidence you want, and you’re a different person because of it.

I wanted to just make a quick announcement that the deadline for submitting videos is tomorrow Sunday November 11, 2007 at 5 p.m. Eastern Time.

Any video submitted afterwards will unfortunately not make the cut.

Let me say that so far the videos I’ve seen have been incredible and the competition is fierce.  It’s going to be a tough call to decide who will win the free membership.

Originally when talking with Geo we thought about offering a 3 month membership for free but because the videos were so great, we’ve decided to offer a 1 year membership.

That means a whole year of:

new videos, new workout programs, a butt kicking forum, over 60 meal plans and so much more!!!

Make sure you check the blog a little bit after 5 p.m. to see who won the prize for a Free membership.

Remember to send your videos to beyondsixpackabs52@gmail.com  It doesn’t have to be in youtube format either.

Also if you’ve done at least 3-4 weeks you can enter to get a chance to win the free membership.

I will speak to you tomorrow night. Have a great one!

Your Six Pack Abs Expert

Arnel Ricafranca

More Success Stories…

November 9, 2007


The clock is ticking and in a few days we are going to tell you exactly what you will be receiving as a member of BeyondSixPackAbs. You will see the bonuses, you will see the stories of people who have seen great success, you will see the answers to your fat burning questions and most importantly you will learn how to get the six pack abs of your dreams once a for all.

Check out these two cool videos of people who have given the workouts a try… Some pretty cool stuff if I may say so myself.

Here’s the first video:

And here’s the second video:

What do you guys think?

The countdown begins…

Free Membership???

November 8, 2007

Hey guys,

Today has been really an insane day to say the least. I’ve been getting only about 2 hours of sleep per night and my body really is screaming for some zzzzzzzzzzzzz. I strongly advise that you guys don’t do this to yourself but like the song goes “For You I will”.

Well I got some really cool news for some. Now unfortunately not everyone will be able to apply because there are a few things required.

As the headline says, “free membership???”

Now I know many of you have been asking what the price of the membership site will be. This is an excellent question that I will be revealing very soon. But before that I wanted to give ONE lucky prize winner a chance to get their Beyond Six Pack Abs membership for free. Well not completely free because there’s a catch!

Below you will see a video by one of the best users of IwantSixPackAbs workout program. He begged me to show this to you and after watching it, I can’t blame him! Press play below and take a look.

Now the way the ONE lucky person can go ahead and win a membership is by creating a video explaining the results you got with IwantSixPackAbs workout program and I will select the winner. Unfortunately with over $1000 in value here… I can’t give it to everyone so the best video will win.

This mean you get access to over 60 meal plans, workout programs, exclusive daily videos, interviews with top fitness experts and what will grow into the best discussion forum EVER for six pack abs.

The deadline for this is on Saturday night at 11p.m. Eastern Time.

Afterwards I will be making an announcement on Sunday or Monday with the winner of this contest. Sorry if you don’t have a video camera to do this.

I will speak to each and everyone of you soon.

Be sure to post your stories, and comments about the video of my Mr. Ryan!


 P.S. To enter you can send the url to your video to beyondsixpackabs52@gmail.com  or simply post the link to it right in the comments box so everyone can see it!